These instructions will help you perform a three-site Jackson and Pollock skinfold test using any inexpensive body fat calipers. BodySpace profile page to record and track your results.Pen and paper or computer to write down the numbers and perform some basic math.Felt-tip pen and measuring tape (recommended).Helper (recommended for men, required for women).The Jackson and Pollock Three-Site Formula Your goal when you test your body fat isn't to get accurate measurements, it's to get consistent measurements. Once you can get a consistent reading, you have all the info you need to gauge your progress as you work to transform your body. The lesson: Don't focus too hard on the number focus on the changes in the number. Whether your body fat is truly 8 percent or 10 percent doesn't actually matter at all. The data is valuable because it reflects a change in your progress, not because of the actual number. Your choice of formula or the quality of your calipers is much less important than getting consistent numbers. If you measure seven points instead of three but still use the same caliper and formula, you can get different results. ![]() If you use a different caliper, you can get a different result. Why? If you use a different formula, you can, and usually will, get a different result. Choose a test, choose a formula, and stick with it! What's important to remember is consistency. Unless you're really into math, how the formulas work doesn't really matter. Although you're by no means limited to using one of these formulas, they seem to work the best and are the most widely used.Įach of these formulas is built upon fairly complex mathematical equations which take the sum of the caliper measurements and apply them to a constant. For lean bodybuilders, I use the nine-site Parillo equation. For people who carry more body fat than most of the population, I prefer the four-site Durnin and Womersley system. This formula can be utilized in three-site, four-site, and seven-site tests. If you don't have a pro at your disposal, grab a friend and learn how to measure each other's body fat using this article as your guide.įor the general population, I recommend the Jackson and Pollock formula (yes, that's really its name). That's why I recommend getting a qualified professional to do your body fat measurement. It can be terribly difficult to pinch yourself and read the caliper at the same time. Those formulas can also determine your fat weight and lean mass weight.ĭepending on the type of formula you use, you'll grab skin folds on various areas of your body. The formula will then spit out an estimated body fat percentage. The caliper method-which you can learn to do yourself-measures skin folds and puts those measurements into a formula. For our purposes, the easiest and most accurate choice is the caliper method. There are also hand-held devices and scales which measure body fat, but these are often inaccurate. Hydrostatic weighing and other high-tech machines are expensive and almost impossible for a layperson to access. There are many different methods for measuring body fat, but some are more accurate than others. That's just one reason why your weight on the scale or a set of measurements doesn't necessarily give a true picture of your health. For instance, small, slender people who don't weigh much may actually have a greater percentage of body fat than larger, more muscular people who weigh more. This ratio can be deceiving in a number of ways. What isn't fat mass is considered "lean body mass," which consists of your bones, muscles, hair, water, and miscellaneous stuff. Tracking body fat percentage is the normal way of measuring progress with a macros-based diet.A body fat test is an attempt to separate every pound of your body into one of two categories: your fat mass and everything else. Tracking body fat percentage when Counting MacrosĬounting macros is a superior method of losing fat (compared to traditional restrictive diets). ![]() Two individuals can be of the same weight and height but have different levels of fat and muscle tissue.īody fat measurement offers a superior guide to health and fitness. Your Body Mass Index measures the height-to-weight ratio and does not indicate body composition. Are BMI and body fat percentage the same? If you are male, 20% typically means you are just on a healthy BMI (around 25). If your percentage is in this range – you are doing well. Research published in the AJCN shows the range of body fat percentages where BMI is in the ideal range (18.5 to 24.9). This depends on your age, as body composition changes as you age. Body fat percentage is a better indicator of fitness and health.
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