Skinfold Body Fat Calculator
Find out your body fat level with the skin pinch method – simple, fast, and accurate
How to Use This Calculator
This calculator uses the skin pinch method to estimate your body fat level. It’s the same method used by fitness coaches and athletes around the world.
Step 1: Get a Skin Pinch Tool
You’ll need a simple tool called a “skin pinch caliper” (also called body fat calipers). You can find one online for $10-30. It’s a small device that measures how thick the skin fold is at different points on your body.
Step 2: Measure Your Skin Pinches
Using the guide below, pinch your skin at each location and measure the thickness. Take the measurement in millimeters (mm). For the best results, take 2-3 measurements at each spot and use the average.
Measurement Locations
Tips for Best Results
- Always measure on your right side – This keeps things consistent
- Take multiple measurements – Pinch the same spot 2-3 times and use the average
- Keep your skin dry – Lotion or sweat can change the measurement
- Don’t measure right after exercise – Wait at least 30 minutes
- Be consistent – Measure at the same time each day for the best tracking
Why This Method Works
The skin pinch method measures the fat directly under your skin. This is called “subcutaneous fat.” It’s a proven way to estimate your total body fat. Scientists have tested this method on thousands of people, and it’s about 95% accurate for most people.
What Do the Results Mean?
Body Fat Level: This is the percentage of your body weight that is fat. For example, if you weigh 100 kg and have 20% body fat, then 20 kg is fat and 80 kg is muscle, bone, and other tissues.
Muscle & Strong Tissue: This is everything that isn’t fat – your muscles, bones, organs, and water. The more of this you have, the stronger and healthier you are.
Your Category: This shows where you fall on the fitness scale. It helps you understand if your body fat level is typical for your age and gender.
When to Measure
Measure yourself every 2-4 weeks. Don’t measure too often – your body fat doesn’t change day to day. Tracking over weeks and months shows the real progress.