Body composition
3-Site Skinfold Body Fat Calculator
The Jackson–Pollock 3-site method, the most validated caliper protocol for body fat estimation. Reliable to ±3% with good technique.
The Jackson–Pollock 3-site skinfold method estimates body fat from caliper measurements at three sites: chest, abdomen, thigh (men); triceps, suprailiac, thigh (women). Validated against hydrostatic weighing with ±3% accuracy.
Your daily target
· cal/day
Enter your details and click Calculate
- BMR · cal/day at rest
- BMI ·
- Lean body mass · kg
Pick your goal
Macros at maintenance
30% protein · 40% carbs · 30% fat
Numbers are estimates. Eat at your target for 2 to 3 weeks, track weight, and adjust by ±100 cal/day if it does not match your real maintenance. See how accurate is TDEE?
Show advanced metrics 12 metrics · 7 formulas · 2D macro selector · life-stage
All metrics
Calculate above to populate the full metric table.
All 7 BMR formulas (side-by-side)
Mifflin–St Jeor · Harris–Benedict (revised) · Katch–McArdle · Cunningham · Average · Simple multiplier · Custom
TDEE across activity levels
See how much your TDEE changes between sedentary and athlete. Highlighted bar is your current selection.
Macros: 2D selector
Goal × carb-split matrix: Cut / Maintain / Bulk × Low / Moderate / High carb.
Life-stage adjustments
Luteal phase · Pregnancy (T1/T2/T3) · Breastfeeding · Perimenopause · PCOS
Measurement sites
- Men: chest (diagonal at midpoint between nipple and armpit), abdomen (vertical 2 cm right of navel), thigh (vertical midway between hip and knee)
- Women: triceps (vertical midway between shoulder and elbow), suprailiac (diagonal above hip bone), thigh (as above)
Technique tips
Pinch perpendicular to the skinfold direction. Hold calipers 1 cm from the fingers. Take three measurements per site and use the median. Same-side measurements (typically right). Same time of day.