Libreng Tool
Skinfold Body Fat Calculator
Tantiyahin ang iyong body fat percentage gamit ang Jackson-Pollock 3-site skinfold method. Nangangailangan ng set ng body fat calipers.
Diagonal fold sa gitna ng armpit crease at nipple
Vertical fold 2 cm sa kanan ng navel
Vertical fold sa harap ng thigh, sa gitna ng balakang at tuhod
Paano gumagana ang Jackson-Pollock 3-site method?
Ang Jackson-Pollock 3-site skinfold method ay isa sa pinaka-malawak na ginagamit at validated na body fat estimation techniques sa exercise science. Binuo nina Andrew Jackson at Michael Pollock noong 1978, gumagamit ito ng skinfold measurements mula sa tatlong tiyak na body sites para kalkulahin ang body density, na saka kino-convert sa body fat percentage gamit ang Siri equation.
Ang paraan ay gumagamit ng magkaibang measurement sites para sa lalaki at babae. Ang lalaki ay sinusukat sa chest, abdomen, at thigh. Ang babae ay sinusukat sa triceps, suprailiac (sa ibabaw ng hip bone), at thigh. Isinasaalang-alang din ang edad sa formula dahil nagbabago ang body composition habang tumatanda tayo.
Measurement sites
Para sa lalaki
- Chest: Diagonal fold sa gitna ng armpit crease at ng nipple
- Abdomen: Vertical fold humigit-kumulang 2 cm sa kanan ng navel
- Thigh: Vertical fold sa harap ng thigh, sa gitna ng balakang at tuhod
Para sa babae
- Triceps: Vertical fold sa likod ng upper arm, sa gitna ng balikat at siko
- Suprailiac: Diagonal fold sa ibabaw lang ng hip bone (iliac crest)
- Thigh: Vertical fold sa harap ng thigh, sa gitna ng balakang at tuhod
Ang mga formula
Ang paraan na ito ay gumagamit ng two-step process. Una, kinakalkula ang body density mula sa skinfold sum at edad:
Lalaki (body density):
1.10938 - (0.0008267 x sum) + (0.0000016 x sum²) - (0.0002574 x age)
Babae (body density):
1.0994921 - (0.0009929 x sum) + (0.0000023 x sum²) - (0.0001392 x age)
Siri equation (body fat):
% Body Fat = (495 / body density) - 450
Lahat ng skinfold measurements ay nasa millimeters. Para sa pinakatumpak na results, kunin ang bawat measurement nang dalawang beses at gamitin ang average. Gumamit ng calipers na may consistent pressure at sukatin sa kanang bahagi ng katawan.
Subukan ang iba pang paraan
Walang calipers? Subukan ang U.S. Navy method o Covert Bailey method, pareho na nangangailangan lamang ng tape measure. Maaari ka ring maglagay ng known value mula sa DEXA scan o scale gamit ang manual entry option.
Frequently asked questions
What is the skinfold (Jackson-Pollock) method?
The Jackson-Pollock 3-site skinfold method estimates body fat percentage by measuring the thickness of subcutaneous fat at three specific body sites using a caliper. These readings are used to calculate body density, which is then converted to body fat percentage via the Siri equation. The method was developed and validated by Andrew Jackson and Michael Pollock in 1978 and is widely used in exercise science research and practice.
Why is skinfold considered the gold standard among field methods?
Skinfold testing directly measures subcutaneous fat at specific body sites rather than relying on proxy measurements like circumferences. When performed by a trained technician with accurate calipers, skinfold correlates closely with DEXA and hydrostatic weighing — the laboratory reference standards. It also accounts for sex and age differences in fat distribution, which circumference-based methods handle less precisely.
What is the difference between 3-site and 7-site skinfold?
The 3-site Jackson-Pollock method (used here) measures three body sites and is faster and practical for regular self-monitoring. The 7-site version adds four additional sites (subscapular, midaxillary, suprailiac, and triceps for men; chest, subscapular, midaxillary, and abdomen for women) for a more comprehensive picture. Research suggests the 3-site and 7-site protocols produce similar results when measurements are taken correctly.
How do I take accurate skinfold measurements?
Grasp the skin and underlying fat between your thumb and index finger approximately 1 cm above the measurement site, then apply the caliper jaws at the site itself. Read the caliper after about 2 seconds to let the jaws stabilize. Take each measurement twice and average the two readings. Measure on the right side of the body, avoid measuring immediately after exercise or bathing, and maintain consistent technique across sessions to ensure comparable results over time.
Can I do skinfold measurements on myself or do I need help?
The chest and abdomen sites are difficult to measure on yourself with consistent technique. The thigh site can be self-measured but is easier with a partner. For the most reproducible results — especially if you are tracking changes over time — having the same trained person take measurements each time is ideal. That said, self-measurement with care can provide a reasonable estimate for general monitoring.
How accurate is skinfold compared to DEXA or hydrostatic weighing?
In trained hands, the Jackson-Pollock 3-site method produces results that correlate closely with DEXA and hydrostatic weighing. Measurement error increases with poor technique, inconsistent site location, or calipers that are worn or poorly calibrated. The method tends to be less precise at very high or very low body fat levels, where fat distribution patterns differ from the populations used to develop the formula.
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