Advanced Body Composition Calculator
Accounting for muscle mass, not just generic BMI formulas
Basic Information
ftin
lbs
Body Composition Assessment
in
Activity Level
Your Personalized Results
Mifflin-St Jeor (1990)
Most accurate for general population
1,758
calories/day
Harris-Benedict (1984)
Classic formula
1,837
calories/day
Katch-McArdle
Based on lean body mass
1,742
calories/day
Recommended TDEE
Average of formulas + activity
2,313
calories/day
Lean Body Mass
140
lbs
Estimated Body Fat
22
%
Fat Mass
40
lbs
BMI
25.8
(for reference)
FFMI
Fat-Free Mass Index
20.1
normalized: 20.2
Your Goal Weight
Sustainable athletic target
168
lbs
Weight to Lose
To reach goal weight
12
lbs
Daily Protein
Optimal intake
140
grams/day
Protein Per Meal
4 meals/day
42
grams
Realistic Weight Goals (Based on YOUR Build)
Minimum Healthy Weight (Your Frame):159 lbs
Optimal Athletic Range:165 lbs - 171 lbs
Competition Lean (10-12% BF):156 lbs
Protein Recommendations
Minimum (preserve muscle):98g/day
Moderate (maintenance):112g/day
Optimal (muscle building):140g/day
High (cutting/athletes):168g/day
Calorie Targets
Max Fat Loss (preserve muscle):1,057 cal/day(~2.5 lbs/week)
Aggressive Fat Loss (-2 lbs/week):1,313 cal/day
Moderate Fat Loss (-1 lb/week):1,813 cal/day
Maintenance:2,313 cal/day
Lean Bulk (+0.5 lb/week):2,563 cal/day
You currently have approximately 140 lbs of lean body mass. This includes muscle, bone, organs, and water. At 22% body fat, you're carrying about 40 lbs of fat mass. You're in a healthy range but could benefit from some body recomposition. The optimal athletic range of 165-171 lbs accounts for your build and represents a sustainable, healthy range where you'd look and feel great while maintaining strength. Your naturally muscular frame means standard BMI charts are essentially useless for you. Focus on the mirror, performance, and how you feel rather than arbitrary BMI numbers.
Disclaimer:
These are estimates based on formulas and your inputs. For precise body fat measurement, consider DEXA scan or hydrostatic weighing. Always consult with a healthcare provider before making significant dietary changes.