Skinfold Body Fat Calculator

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The Jackson-Pollock method uses chest, abdominal, and thigh measurements for men, and triceps, thigh, and suprailiac for women.

Your Body Composition Analysis

Based on your measurements and selected method

18.5%
Fitness Level

Body Fat Percentage

18.5% Body Fat

Dietary Recommendations

  • Consume lean proteins like chicken, fish, and tofu
  • Increase intake of vegetables and fruits
  • Choose complex carbohydrates over simple sugars
  • Stay hydrated with 2-3 liters of water daily
  • Include healthy fats from avocados and nuts

Exercise Recommendations

  • 30 minutes of cardio 5 times/week
  • Strength training 3 times/week
  • High-intensity interval training (HIIT)
  • Core strengthening exercises
  • Yoga or stretching for flexibility