Body Composition Calculator Glossary of Terms

Skin Fold Test: A method of estimating Check Out My Other Super

bodyfat percentage by taking skinfold Weight Loss Calculators
caliper measurements in 3-9 different locations on To Help You To
the body, and then applying the results into one of Calculate Your ...
the various formulas available. In order to get the
3-Site Body Composition
best and most consistent measurements, all
skinfold measurements should be taken on the 7-Site Skin Fold Test
same side (usually on the right side) and by the Activity Calories Burned (600+)
same person. Also, a minimum of two BMI (Body Mass Index)
measurements should be taken at each location. If BMR (Basal Metabolic Rate)
the two measurements differ by more than 2
Exercise Calories Burned
millimeters, a third measurement should be taken.
The body composition calculator then uses the Max, Target, Zone Heart Rates
average of the 2-3 measurements when making Ideal Weight
the calculations. Military Body Fat
Running Calories Burned
3-Site Body Composition Calculation: The
formulas used for calculating the male and female Waist to Hip Ratio
percentages in the body composition calculator are Weight Gain/Loss Calories
as follows: Printable Exercise Log Sheet

BF%=495/(1.10938-(0.0008267*s)+
Male
(0.0000016*s*s)-(0.0002574*a))-450
BF%=495/(1.089733-(0.0009245*s)+
Female
(0.0000025*s*s)-(0.0000979*a))-450
Variables s = sum of 3 skinfold mm, a = age

Bodyfat Percentage Categories: The American Council on Exercise lists the following bodyfat
percentage categories:

Category Women Men

Essential fat 10% to 12% 2% to 4%
Athletes 14% to 20% 6% to 13%
Fitness 21% to 24% 14% to 17%
Acceptable 25% to 31% 18% to 25%
Obese 32% or higher 26% or higher

Body Composition Calculator Measurement Sites

Pectoral or Chest Site

Female Male

Pectoral (Chest): The pinch is taken between the nipple and the armpit (axilla) but closer to the
armpit, approximately 1/3 the distance. The skin fold is a diagonal one in the direction of the
nipple-armpit line.
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 Abdomen or Belly Site
Female Male

Abdomen (Belly): A vertical or horizontal fold is taken 2 centimeters to the right of the bellybutton
(umbilicus). The vertical pinch is mostly used as the fat folds easier with most people. Some might
find the horizontal pinch to fold easier. Use the direction that allows the most comfortable
measurement.
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Quadriceps or Thigh Site

Female Male

Quadriceps (Thigh): The skin fold here should be taken in the front, halfway from the upper part
of the knee (proximal patella, where it corners when the leg is bend) and the fold above the thigh
when the leg is raised (inguinal fold). The vertical fold should be pinched a little harder as fat and
skin tissue in this area tends to be somewhat firmer. The thigh skin fold may therefore
overestimate fat content.
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Triceps Site
Female Male

Triceps (Upper arm, back): Pinch a vertical skin fold halfway the upper arm. If you want to be
more precise, use a tape between the bony top of the shoulder or acromiale (do not confuse it
with the bony upper part of the shoulder blade!) and the most prominent tip of the elbow (radiale).
Mark a dot or a horizontal line at half the measured distance, here’s where the vertical fat fold
should be pinched. Face the hand palm forward.
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Suprailiac or Iliac Crest Site

Female Male
Suprailiac or Iliac crest (Hip, front): This skin fold is right below the front or anterior part of the
armpit (axilla). From here follow a vertical line until you hit the hipbone. The skin fold is an angled
one (approx. 45° going up and away from the body) 2 centimeters right above the iliac crest. The
fold spot should be between the top of the hipbone on the side and the bony part on the lower
right of the belly, which is still the same hipbone.
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* Jackson, A.S. & Pollock, M.L. (1978) Generalized equations for predicting body density of men.
British J of Nutrition, 40: p497-504.
* Jackson, et al. (1980) Generalized equations for predicting body density of women. Medicine and
Science in Sports and Exercise, 12:p175-182.