The Sixpack Body Fat Calculator

Posted On August 16, 2022

Use the below tool to effectively guide you to a strong, smooth sixpack.
A few points to remember,

  • Women can carry a slightly higher fat percentage than men for a sixpack.
  • It isn’t just about body fat %. Train your abs to make them bigger and they will show at higher fat percentages.
  • There are 9 accepted methods to determine body fat % by measurement. You can select which method you prefer in the calculator below. We have included a quick summary of those methods to help you decide.

Body Fat % Needed for Sixpack Abs

Men 10-15%
Women 12-18%

Body Fat Measurement Techniques

YMCA Formula – You just need a scale and measuring tape to measure the waist. A good barometer but the least accurate.

Modified YMCA Formula – Again you just need a scale and measuring tape. The calculation is modified and will lean toward a heavier fat %. Some critics say this is the more accurate of the YMCA methods.

Covert Bailey Formula – Heavily used formula that requires a scale, measuring tape, and caliper. The Covert Bailey takes your age into account along with weight and measurements for waist, wrist, hips and forearm.

Jackson/Pollock 3/4/7 Caliper Formula – A widely used, accurate formula that requires a scale and caliper. The 3, 4, and 7 determine how many measurements you add to the formula. Of course the more measurements, the more accurate. For the Jackson/Pollock 3 you measure the chest, abdomen and thigh. Go all the way to 7 and you start measuring tricepts, Midaxallry, Subralliac, etc. What is all that? There’s a video below.

Parrillo Caliper Formula – An accurate method involving 9 skinfold measurements. A scale and caliper is required. The % is calculated by calf, abdomen, chest, thigh, bicept, tricept, subscapular, suprailiac, and lower back fat measurements.

Durnin/Womersley Calper Formula – Very common and relatively simple scaliper test. You will need to know your weight and four caliper measurements including; bicept, tricept, subscapular, and suprailiac.

Navy Tape Measure Formula – Considered an accurate method that does not use a caliper. All that is needed is a scale and measuring tape. You will be asked to enter your height, weight, neck size, and abdomen circumference.

Body Fat % Needed for Sixpack Abs

Men 10-15%
Women 12-18%

Sixpack Body Fat calculator
? Metric (kg/cm) or
Imperial (lb/inch)
? Select your genre

? Choose which formula to use for calculating body fat

? Enter your age
years
? Enter your weight
kg
? Enter your height
cm
? Waist size.
Tape measure
mm
? Wrist size.
Tape measure
mm
? Hips size.
Tape measure
mm
? Calf size.
Tape measure
mm
? Vertical fold, inside of leg on largest part of calf
Caliper required
mm
? Forearm size.
Tape measure
mm
? Relaxed neck circumference.
Tape Measure
mm
? Vertical fold, one inch to the right of navel. Caliper required
mm
? Circumference just above the navel. Tape measure
mm
? Diagonal fold, midway between upper armpit and nipple.
Caliper required
mm
? Thigh size.
Tape measure
mm
? Vertical fold, midway between knee cap and top of thigh.
Caliper required
mm
? Vertical fold, halfway between shoulder and elbow, directly on bicep.
Caliper required
mm
? Vertical fold, midway between elbow and shoulder.
Caliper required
mm
? Diagonal fold, directly below shoulder blade.
Caliper required
mm
? Diagonal fold, directly above iliac crest.
Caliper required
mm
? Horizontal fold, directly over the kidneys, and 2 inches to the right of spine.
Caliper required
mm
? Vertical fold, inside of leg on largest part of calf.
Caliper required
mm
? Horizontal fold, directly below armpit.
Caliper required
mm

Calculate
Reset
–
? Body Fat % based on input data
–
? Body Fat.
Body Fat % * Weight
–
? Lean Body Weight.
Weight – Body Fat
–
? Classification based on body fat %

Videos below show measuring techniques,

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About The Author

Travis Perez

Travis is the lead content developer on SixpackShortcut.com He also writes in the wellness and outdoor space. On SixpackShortcut.com Travis specializes in sixpack product reviews and informative articles.

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