Body Composition

Calculate your body fat percentage.

Your body fat percentage dictates your Lean Body Mass (LBM), which is the primary driver of your basal metabolic rate. Check your metrics below.

Body Fat Calculator

Enter your details below. We support both metric and imperial units.

Estimated Total Daily Energy Expenditure

2,450 kcal/day

Based on your physical details, this represents your estimated maintenance calories—the amount of energy needed to maintain your current weight.

BMR: 1,600 kcal

BMI: 22.4 Normal

Macronutrient Splits

Customize your nutrition macros according to your current diet.

Target Intake Calories: 2,450 kcal

Customize Percentages Total: 100%

Carbs: 35%

Fats: 35%

Protein: 30%

Macronutrient	Ratio	Daily Weight	Energy Content
Carbohydrates	35%	214 g	858 kcal
Fats	35%	95 g	858 kcal
Protein	30%	184 g	735 kcal

Weight Management Goals

Adjusted calorie targets to help you lose weight or build muscle.

Goal	Daily Calories	Adjustment	Weekly Rate
Extreme Weight Loss	1,450 kcal	-1,000 kcal	~2.0 lbs (0.9 kg) loss
Weight Loss (Cutting)	1,950 kcal	-500 kcal	~1.0 lbs (0.45 kg) loss
Weight Maintenance Current	2,450 kcal	0 kcal	Stable weight
Weight Gain (Bulking)	2,950 kcal	+500 kcal	~1.0 lbs (0.45 kg) gain

TDEE Activity Comparison

Compare your daily calorie burn estimates across different levels of physical exertion.

Activity Level	Multiplier	Estimated TDEE
Sedentary (Desk Job / No exercise)	1.20	1,920 kcal
Lightly Active (Exercise 1–3 days/wk)	1.375	2,200 kcal
Moderately Active (Exercise 3–5 days/wk)	1.55	2,480 kcal
Very Active (Exercise 6–7 days/wk)	1.725	2,760 kcal
Extra Active (Intense work / Athlete)	1.90	3,040 kcal

Ideal Body Weight Estimates

Calculated using standardized medical equations for a height of 5'9".

Formula	Ideal Weight	Formula Definition
Devine Equation (1974)	155.4 lbs (70.5 kg)	50.0kg + 2.3kg/inch over 5ft
Robinson Equation (1983)	153.9 lbs (69.8 kg)	52.0kg + 1.9kg/inch over 5ft
Miller Equation (1983)	157.0 lbs (71.2 kg)	56.2kg + 1.41kg/inch over 5ft
Hamwi Equation (1964)	160.1 lbs (72.6 kg)	48.0kg + 2.7kg/inch over 5ft
Healthy BMI Range (18.5–24.9)	125 – 169 lbs (56.8 – 76.5 kg)	Standard WHO body index

Maximum Muscular Potential (Lean Limit)

Estimates the natural skeletal weight limit of your body at different body fat percentages using Martin Berkhan's models.

Body Fat Percentage	Max Body Weight	Lean Mass Portion
5% – 6% Body Fat (Contest Shredded)	165.3 lbs (75.0 kg)	157.1 lbs (71.3 kg)
10% Body Fat (Very Lean / Visible Abs)	174.5 lbs (79.2 kg)	157.1 lbs (71.3 kg)
15% Body Fat (Athletic / Moderately Lean)	184.8 lbs (83.8 kg)	157.1 lbs (71.3 kg)

* Note: Martin Berkhan's formula is designed for male natural athletes. Women typically support about 12-15% less lean muscle mass for the same frame size. Calculations are adjusted accordingly.

Body Fat and Your Metabolism

Your body weight is divided into two parts: **Fat Mass** and **Lean Body Mass (LBM)** (which includes muscles, bones, organs, and water). Unlike a simple weight-to-height ratio like our BMI Calculator, body fat percentage separates adipose tissue from active muscle mass. Knowing your body fat percentage allows you to calculate BMR using the Katch-McArdle formula, which is widely considered the most accurate resting metabolic formula because it adjusts for your body composition. You can calculate your resting metabolism directly using our BMR Calculator. Lean mass is also the primary driver of your daily calorie burn. Find your total daily energy needs using our TDEE Calculator. A person with 200 lbs of muscle burns significantly more energy at rest than a person with 200 lbs of fat. Once you determine your body fat and lean mass, you can customize your target nutrition plans using our Macro Calculator.

Common Measurement Methods

Dual-Energy X-ray Absorptiometry (DEXA): The clinical gold standard. Uses a full-body scan to map bone density, fat, and muscle mass down to the gram.
Skinfold Calipers: Measures subcutaneous fat thickness at specific sites (e.g. chest, abdomen, thigh) and converts it to body fat % using math tables. Highly accurate when done by a professional.
US Navy Tape Method: Uses measurements of the neck, waist (and hips for women) relative to height. An accessible, reliable estimation.
Bioelectrical Impedance (BIA): Found in consumer smart scales. Sends a safe, low electrical current through the body to estimate composition. Simple but prone to heavy fluctuation based on hydration levels.

Standard Body Fat Brackets

Ideal body fat percentages vary by gender due to hormonal and childbearing requirements. You can compare your overall weight with clinical limits on our Ideal Weight Calculator:

Category	Men	Women
Essential Fat	2 – 5%	10 – 13%
Athletes / Lean	6 – 13%	14 – 20%
Fitness Range	14 – 17%	21 – 24%
Acceptable	18 – 24%	25 – 31%
Obese	≥ 25%	≥ 32%