Coach Haris 4-Site Skinfold Body Fat Calculator
Coach Haris 4-Site Body Fat

Skinfold body fat calculator

This uses a 4-site skinfold method to estimate body fat percent.

Quick tip Take 2 to 3 readings per site and use the average. Measure on dry skin. Do not measure after training or sauna. Do not measure after a meal high in salt or carbs.

Enter values

Body fat percent Siri
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Body density
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Sum of 4 skinfolds
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Enter values and press Calculate.

How to use this

What you need

  • Skinfold caliper that reads in mm
  • Pen or notes app
  • Mirror or a partner for the back site

When to measure

  • Morning works best
  • Pick one day of the week and keep it
  • Every 14 days for most people
  • Weekly only if you are dieting

Where to place the caliper

Take all sites on the right side of the body if possible. Pinch skin and fat, do not pinch muscle. Place the caliper jaws 1 cm below your fingers. Wait 1-2 seconds and then read the number.

Biceps

Front of the upper arm. Find the midpoint between shoulder and elbow. Arm relaxed at your side. Pinch a vertical fold. Place the caliper on that fold and read in mm.

Triceps

Back of the upper arm. Find the same midpoint between shoulder and elbow. Arm relaxed. Pinch a vertical fold. Caliper goes on the fold. Do not press into the arm.

Subscapular

Below the bottom tip of your shoulder blade. This site sits on the back, slightly to the side. Pinch a diagonal fold that runs down and out. A partner helps a lot here.

Suprailiac

Just above the top of your hip bone on the front side. Stay close to the iliac crest. Pinch a diagonal fold that follows the natural skin line. Keep the pinch consistent each time.

If your readings jump around, your technique is the issue, not your body fat. Repeat multiple times and average your numbers.
Method used here is Durnin Womersley for body density, then Siri for body fat percent. The body fat percentage is an estimate.

Want to discuss your result?

Your number is not the goal. Progress is.
If you want to know what it means, and how to lose body fat, let's talk.

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