BODY COMPOSITION ESTIMATOR
See What Your Body-Fat Target Could Mean in Numbers
Estimate your body composition, target weight, approximate fat loss and daily energy expenditure.
Body composition calculator inputs
Current weight
50–250 kg
Unit
Estimated current body fat
Choose a visual estimateSelected: 30%
%
Use this if you already have a body-fat estimate from a measurement method or assessment.
Body-fat estimates are approximate regardless of method. Visual references are approximate; individual appearance varies.
Target body fat
Choose a targetSelected: 15%
%
Your target must be below your current body-fat estimate.
What best describes your usual activity level?
Think about both everyday movement and structured exercise across a normal week.
Individual days may be higher or lower depending on walking, work, exercise and other movement.
Estimated target weight—
Estimated fat to lose—
Target body fat—
Current → Target
CURRENT
—
Estimated body fat—
Estimated fat mass—
Estimated lean mass—
→
SELECTED TARGET
—
Target body fat—
Estimated target fat mass—
Lean mass—
Your estimated target weight is based on reaching the selected body-fat level while maintaining your estimated lean mass — not simply subtracting an arbitrary amount from your scale weight.
What the estimated fat loss represents
Approx. fat-energy equivalent
—
Based on approximately 7,700 kcal per kg of body fat.
Educational approximation, not exact physiology.
Mathematical time estimates
~500 kcal/day
——
~750 kcal/day
——
~1,000 kcal/day
——
Mathematical comparisons only. Actual progress is not perfectly linear, and a larger deficit is not automatically more appropriate.
Estimated daily energy expenditure
Moderately active — PAL 1.50
Estimated BMR—
+
Daily activity & other expenditure—
=
Estimated TDEE—
500 kcal/day gap
—
Estimated TDEE
—
Illustrative supply
PAL is a broad estimate of habitual activity. The amount above BMR should not be interpreted as measured exercise calories.
Calculation basis
Body-fat estimates are approximate. Lean mass is assumed maintained for the target-weight estimate. The fat-energy equivalent uses approximately 7,700 kcal per kg of body fat. BMR is estimated with Katch-McArdle. PAL is a broad habitual-activity estimate. TDEE is theoretical, and the timeframe comparisons are mathematical rather than guarantees. The illustrative 500 kcal/day supply gap is not a personal calorie prescription.
