🧠 Body Tools
Body Composition Analyzer
Estimate Body Fat % and Lean Body Mass using the U.S. Navy method—plus BMI, BMR, TDEE and a protein target.
- No signup
- Men & Women
- Instant results
- Clear guidance
Measurements
Results
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Ready when you are
Enter your measurements on the left to generate a detailed body composition analysis.
What this tool calculates
This analyzer estimates Body Fat % and Lean Body Mass (LBM), then provides BMI, BMR, TDEE and a protein target. Use it to track progress over time (same tape method, same time of day).
What is a healthy body fat percentage?
“Healthy” ranges depend on sex, age, and goals. Focus on trends: strength progress, consistent steps, and sustainable calories rather than chasing an extreme number.
FAQ
How accurate is the U.S. Navy body fat method?
It’s a practical estimate that works well for most people when measurements are taken correctly. For medical-grade accuracy, consider DEXA or hydrostatic testing.
Which measurements matter the most?
Waist and neck are the biggest drivers for men. For women, waist + hip + neck are required. Use a flexible tape and measure consistently.
What does Lean Body Mass (LBM) mean?
LBM is everything except fat mass: muscle, organs, bones, and water. It’s useful for setting protein targets and tracking recomposition progress.
How should I use the protein recommendation?
Use it as a daily target. If you’re cutting, keep protein high and calories slightly below maintenance. If you’re bulking, increase calories while keeping protein consistent.
Why does activity level change TDEE?
TDEE includes your daily movement and training. Higher activity multiplies your BMR to estimate total calories needed to maintain your weight.