There is also 4-site and 3-site Jackson Pollock methods which require fewer measurements but are less accurate as a result. The measurement points for these methods are shown below;. The Parillo equation for estimating body fat is another simple skinfold measurement method but it requires nine different body readings and has no gender differentiation.
We've created the chart below to help illustate the calculation process. Here are the steps to populate it:. Note that this chart is based on the Parillo equation and therefore captures 9 different measurements. If you use a different equation simple add or remove the appropriate measurement sites. If you populate this table for yourself you will probably find that there is variance between most of the site readings M1, M2, M3.
By taking average readings of M1, M2 and M3 we can help smooth out the inaccuracies. The value you now have is probably good enough for most people, but if you want to take things a step further to check accuracy you can work with your average highest and average lowest readings too as we've captured in the table above. If you take an average of your highest and lowest body fat, this should be very similar to the first average you calculated.
The Fitstream Body Tracking tool is free to use and designed to track all important body metrics and capture body photos. You can build a story of how your body is changing over time. Thousands of people around the world are using are system to stay motivated and inspire others with their progress. The information provided on this website is intended for informational purposes only, and should not be interpreted as specific medical advice. We are Are you on track to achieving your fitness goals?
Track Track your fitness Fitstream App Track your fitness progress and see the difference for yourself with our free app What's your end goal? Articles A range of articles targeted at your level to help you progress. Exercises Select exercises that are relevant to your end goal. They can be used at home but are also portable.
Disadvantages: The method requires practice and basic anatomy knowledge. Availability: Calipers are affordable and easy to purchase online. Accuracy: The skill of the person performing the skinfolds can vary, impacting the accuracy. Measurement errors can range from 3. Instructional video: Here is an example of a 7-site skinfold assessment.
Summary Estimating body fat percentage with skinfold calipers is affordable and relatively simple once you know how to do it. Body Circumference Measurements. Measuring the circumference of certain body parts is a simple method of body fat estimation.
Advantages: This method is easy and affordable. A flexible measuring tape and calculator are all you need. These tools can be used at home and are portable. Disadvantages: Body circumference equations may not be accurate for all people due to differences in body shape and fat distribution.
Availability: A flexible measuring tape is easily available and very affordable. Accuracy: The accuracy can vary widely based on your similarity to the people used to develop the equations. The error rate can be as low as 2. Instructional video : Here is a video showing examples of girth measurements. Summary Using body circumferences to estimate body fat is quick and easy. Advantages: This method provides accurate and detailed information, including a breakdown of different body regions and bone density readings.
Disadvantages: DXAs are often unavailable to the general public, expensive when available and deliver a very small amount of radiation. Availability: A DXA is typically only available in medical or research settings.
Accuracy: A DXA provides more consistent results than some other methods. The error rate ranges from 2. Instructional video: Here is a video showing how DXA works. Summary DXA is more accurate than many other methods of assessing body fat percentage. Hydrostatic Weighing. The method requires breathing out as much air as possible, then holding your breath underwater. Availability: Hydrostatic weighing is typically only available at universities, medical settings or certain fitness facilities.
Instructional video: Here is an example of how hydrostatic weighing is performed. Summary Hydrostatic weighing is an accurate way to assess your body fat. Air Displacement Plethysmography Bod Pod. Advantages: The method is accurate and relatively quick, and it does not require being submerged in water.
Disadvantages: ADP has limited availability and can be expensive. Availability: ADP is typically only available at universities, medical settings or certain fitness facilities.
Instructional video : This video shows a Bod Pod assessment. There are many different BIA devices that vary widely in cost, complexity and accuracy. Advantages: BIA is quick and easy, and many devices can be purchased by consumers.
Disadvantages: The accuracy varies widely and can be greatly affected by food and fluid intake. Availability: While many units are available to consumers, these are often less accurate than the expensive devices used in medical or research settings.
Accuracy: Accuracy varies, with an error rate that ranges from 3. Instructional videos: Here are examples of inexpensive BIA devices with hand electrodes , foot electrodes and hand and foot electrodes.
Here is an example of a more advanced BIA device. Summary BIA devices work by sending small electrical currents through your body to see how easily they travel through your tissues. Bioimpedance Spectroscopy BIS. Advantages: BIS is quick and easy. Availability: BIS is typically only available at universities, medical settings or certain fitness facilities.
Recently, this technology has been used in inexpensive devices that are available to consumers. Advantages: EIM is relatively quick and easy. Disadvantages: Very little information is available about the accuracy of these devices. Availability: Cheap devices are available to the general public.
Accuracy: Limited information is available, although one study reported 2. Instructional video: Here is a video showing how to use an inexpensive, portable EIM device. Summary EIM injects electrical currents into small body regions. Disclaimer: The information given on this site is meant to help you reach your fitness goals. It is not meant to substitute for the advice of your physician.
All information given in Body Tracker, My Workout Trainer, and on this website is meant to be an estimate. For specific information regarding your body fat percentage or health, please consult your physician.
Linear Software will not be held responsible for any injury or problems resulting from the use of Body Tracker, My Workout Trainer, or this web site. Fat Caliper Help Help Rollover below for detailed instructions on how to use a caliper correctly. Fat caliper measurement sites. Images and video We have images and videos of all the measurement sites Watch Videos.
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