About this tool
The Jackson-Pollock 3-site skinfold method is a classic and well-validated approach to estimating body fat percentage. Caliper measurements at three sex-specific sites are summed and entered into a body density equation; the Siri equation then converts density to body fat percentage. The method works best with quality calipers and consistent technique.
How it works
Women: BD = 1.0994921 - 0.0009929 x Sum + 0.0000023 x Sum² - 0.0001392 x age
Body Fat % = (495 / BD) - 450
Sum is the total of the 3 skinfold measurements in mm. The Jackson-Pollock equations were validated on hundreds of subjects in 1978 (men) and 1980 (women) and remain the standard for skinfold-based body fat estimation.
BMI, BMR, TDEE - what they actually measure
Three numbers often confused; they answer different questions:
| Metric | Formula | What it tells you |
|---|---|---|
| BMI (Body Mass Index) | weight kg / height m^2 | Rough screen for under/normal/over weight. Bad for athletes. |
| BMR (Basal Metabolic Rate) | Mifflin-St Jeor equation | Calories your body burns AT REST in 24 hours |
| TDEE (Total Daily Energy Expenditure) | BMR x activity multiplier | Total calories burned per day, including activity |
| Body fat % | DEXA / calipers / bioimpedance | More accurate than BMI for athletes and very lean people |
WHO BMI categories
| Category | BMI range | Notes |
|---|---|---|
| Underweight | < 18.5 | Increased risk of malnutrition, osteoporosis |
| Normal | 18.5 - 24.9 | Lowest health risk for most adults |
| Overweight | 25.0 - 29.9 | Increased risk of cardiovascular disease, diabetes |
| Obese class I | 30.0 - 34.9 | High risk; lifestyle change recommended |
| Obese class II | 35.0 - 39.9 | Very high risk; clinical intervention often warranted |
| Obese class III | >= 40.0 | Extreme risk; bariatric options often discussed |
Asian-specific BMI cutoffs
South Asians have higher cardiovascular risk at lower BMI. India, Singapore, and many Asian countries use:
- Underweight: < 18.5
- Normal: 18.5 - 22.9
- Overweight: 23.0 - 27.4
- Obese: >= 27.5
Calorie math for weight change
The simplified energy balance:
- 1 kg of body fat = approximately 7,700 kcal
- 1 lb of body fat = approximately 3,500 kcal
To lose 0.5 kg / 1 lb per week, eat ~500 kcal/day below TDEE. To gain muscle, eat 200-500 kcal/day above TDEE with adequate protein (~1.6g per kg body weight per day) and resistance training.
Caveats:
- "Calories in vs out" is the right framework, but the body adapts - metabolism slows ~10-15% during sustained weight loss, so progress slows over months.
- Hormones (insulin, leptin, ghrelin, thyroid) modulate hunger and storage. Not all calories are equally easy to eat.
- Sleep and stress affect both intake and expenditure measurably.
Protein, fat, carbs - what's needed
| Macronutrient | Daily target | Energy density |
|---|---|---|
| Protein | 0.8 g/kg sedentary; 1.6-2.2 g/kg if exercising | 4 kcal/g |
| Fat | 20-35% of total calories; minimum ~0.5 g/kg | 9 kcal/g |
| Carbohydrate | Fills the rest; minimum 130 g/day for brain function | 4 kcal/g |
| Fiber | 25-38 g/day | ~2 kcal/g (variable) |
| Water | 30-40 ml/kg body weight | 0 kcal/g |
Frequently asked questions
What is the Jackson-Pollock 3-site formula?
Jackson and Pollock published equations in 1978 and 1980 that estimate body density from the sum of 3 skinfold measurements plus age. Body density is then converted to body fat percentage using the Siri equation.
Which sites do I measure?
For men, measure chest, abdomen, and thigh. For women, measure triceps, suprailiac, and thigh. Take vertical pinches except for the suprailiac, which is diagonal. Average two measurements at each site.
How accurate are skinfolds?
With proper technique and quality calipers, 3-site skinfolds are accurate within 3 to 4 percent of DEXA. Consistency matters more than the absolute number when tracking changes over time.
What body fat percentage is healthy?
For men, 10 to 20 percent is generally considered healthy and 20 to 25 is acceptable. For women, 18 to 28 percent is healthy and 28 to 32 is acceptable. Athletes are often 5 to 10 percent below these ranges.
Is BMI accurate for me?
BMI is a population screening tool, not an individual diagnosis. It overestimates body fat in muscular athletes and underestimates it in people with low muscle mass. Body fat percentage (DEXA, calipers) is more accurate. Waist-to-height ratio under 0.5 is another useful single number.
How much weight can I safely lose per week?
0.5-1 kg (1-2 lb) per week is sustainable for most adults. Faster loss is possible but typically comes from water, glycogen, and muscle - not just fat. Crash diets also slow metabolism and rebound when normal eating resumes.
Are calorie calculators accurate?
BMR estimates are within ±10% of measured rates for most people. TDEE depends on self-reported activity, which is usually overestimated by 20-50%. Track actual weight change over 2-4 weeks and adjust intake to match.
Why does my weight fluctuate 2-3 kg in a single day?
Almost all daily fluctuation is water (sodium, carbohydrate storage as glycogen which holds 3-4x its weight in water) and digestive contents. Fat loss is on the order of 100-150g per day at most. Weigh weekly at the same time for trend, not daily.
Is fasting better than calorie restriction?
For weight loss, the two are equivalent if total calories are the same. Some people find fasting easier to comply with (skipping breakfast = automatic deficit). Others find it harder. The best diet is the one you can sustain.
How accurate is the 3-Site Body Fat Calculator (Jackson-Pollock)?
It applies the standard formula. Accuracy is limited only by your input precision. For decisions with material consequences (taxes, medical, legal, structural), use the result as a starting point and verify with a qualified professional in the relevant field.
Is the 3-Site Body Fat Calculator (Jackson-Pollock) free to use?
Yes. 100% free, no signup, no payment, no API key. The site is funded by display ads around the tool but not inside the calculation flow.
Are my inputs saved anywhere?
No. All inputs stay in your browser tab. Closing the tab discards them. The site uses Google Analytics for traffic measurement (anonymized) but the analytics never see what you type into the form.
Can I use the 3-Site Body Fat Calculator (Jackson-Pollock) on my phone?
Yes. The tool is responsive and tested on iOS Safari, Android Chrome, and major desktop browsers. Touch targets meet Apple's 44pt and Google's 48dp minimum.
Does the 3-Site Body Fat Calculator (Jackson-Pollock) work offline?
Yes. Once the page has loaded, it works without internet. The calculation runs in JavaScript on your device.
How do I report a bug or suggest improvement to the 3-Site Body Fat Calculator (Jackson-Pollock)?
Email hi@3tej.com with the URL of this page and a description of what you saw vs expected. We typically respond within 72 hours.
Can I share results from the 3-Site Body Fat Calculator (Jackson-Pollock)?
Take a screenshot or copy the output. The page doesn't generate shareable URLs for specific calculations - inputs stay in your browser only.
Why are the results different from another 3-site body fat calculator (jackson-pollock) tool?
Most likely: different formula assumptions, different default values, different rounding rules, or different applicable rates. Check the methodology if both tools document it. Both can be valid for different scenarios.