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Body Fat Percentage
Body fat percentage is the percentage of your body weight that’s fat. To estimate body fat % based on measurements of subcutaneous fat. A healthy body fat percentage for men is 8 to 17% body fat, and for women it’s 15 to 24%. The best way to measure and track your body fat percentage is to weigh yourself monthly, and take caliper and waist measurements and progress pictures every four weeks.
Procedure
The 3-site Jackson-Pollock skinfold formula is one of the most commonly used because it’s easy, quick, and reliable. You will need to purchase an inexpensive bodyfat caliper (Skinfold Caliper) to proceed. Measurements are taken on the right side of body. Caliber needs to be perpendicular to the site analyzed. The participant must relax the muscle group that is being assessed. When skin fold is pinched, the practitioner should be taking reading at the middle of the pinched skin, not apex or base. Wait 1 to 2 seconds after releasing caliber, record closest 0.5mm. Retake each site in order to obtain accurate readings.
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Body fat % formula
3-site skinfold (Jackson-Pollock) (Recommended)
Chest
mm
Triceps: Vertical fold at the midpoint of the posterior side of triceps between shoulder and elbow with arm relaxed at the side.
Chest: Diagonal fold, midway between upper armpit and nipple.
Abdomen
mm
Suprailiac: Diagonal fold parallel and superior to the iliac crest.
Abdomen: Vertical fold, one inch to the right of navel.
Thigh
mm
Thigh: Midpoint of the anterior side of the upper leg between the patella and top of thigh.
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Lean Body Mass (LBM)
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Fat Mass (FM)
Your Body Fat % is
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Your Body Fat % Classification is
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Ideal Body Fat Percentage Chart
Classification | Men | Women |
|---|---|---|
Essential Fat | 2 – 5 % | 10 – 13 % |
Athletes | 6 – 13 % | 14 – 20 % |
Fitness | 14 – 17 % | 21 – 24 % |
Average | 18 – 24 % | 25 – 31 % |
Obese | 25 % + | 32 % + |
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