Male Body Composition Calculator

Body fat and lean mass targets by age and activity level.

Medical Disclaimer

This calculator is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making decisions about your health. Never disregard professional medical advice or delay seeking it because of results from this tool.

Inputs

Age

Height (cm)

Weight (kg)

Waist circumference (cm)

Neck circumference (cm)

Hip circumference (cm)

Tab to move between fields

Results

Body fat (%)

20.3

Lean mass (kg)67.7

Fat mass (kg)17.3

BMI26.8

FFMI21.4

Normalized FFMI21.5

FFMI class (0-5)2

Waist-to-hip ratio0.9

WHR risk (0/1/2)1

Fitness category (0-4)3

Weight at 15% BF (kg)79.6

Fat to lose for 15% BF (kg)5.4

Weight At12Pct76.9%

Weight At20Pct84.6%

How to Use This Calculator

Enter age, height (cm), and weight (kg).
Measure waist circumference (cm) at navel level while relaxed, and neck circumference (cm) at the narrowest point.
Measure hip circumference (cm) at the widest point.
Review Body fat (%) calculated via the US Navy method and Lean mass (kg) / Fat mass (kg) breakdown.
Check FFMI and Normalized FFMI to assess muscularity, and Fat to lose for 15% BF (kg) as a body recomposition target.

How the result changes with Waist circumference (cm)

Waist circumference (cm)	Body fat (%)
65	3
103	28.6
148	48.3
185	59.1

What each input means

Age: Your current age.
Height (cm): Your height in centimeters.
Weight (kg): Your current weight in kilograms.
Waist circumference (cm): Waist at navel level, relaxed.
Neck circumference (cm): Neck circumference at narrowest point below the Adam's apple.
Hip circumference (cm): Hip circumference at widest point.

What each result means

Body fat (%): Estimated body fat percentage using the US Navy method.
Lean mass (kg): Estimated lean (fat-free) body mass.
Fat mass (kg): Estimated total body fat mass.
BMI: Body Mass Index (weight/height^2).
FFMI: Fat-Free Mass Index = lean mass / height^2. Measures muscularity.
Normalized FFMI: Height-adjusted FFMI. 18-20=average, 22+=excellent, 25+=genetic elite/enhanced.
FFMI class (0-5): 0=below avg, 1=average, 2=above avg, 3=excellent, 4=superior, 5=likely enhanced.
Waist-to-hip ratio: Waist/hip ratio. <0.90=low risk, 0.90-0.99=moderate, >=1.0=high cardiovascular risk.
WHR risk (0/1/2): 0=low, 1=moderate, 2=high cardiovascular risk from abdominal fat.
Fitness category (0-4): 0=essential fat, 1=athletic, 2=fitness, 3=average, 4=obese.
Weight at 15% BF (kg): Your weight if you reached 15% body fat while keeping current lean mass.
Fat to lose for 15% BF (kg): Kilograms of fat to lose to reach 15% body fat.

How this is calculated

Worked example, using the default values

Identify Input Parameters
4 parameters
Age = 35, Height (cm) = 178, Weight (kg) = 85, Waist circumference (cm) = 90 = 6 input(s) provided
Calculate Body fat
20.3 = 20.3
Calculate Lean mass
Lean mass
67.7 = 67.7
Calculate Fat mass
Fat mass
17.3 = 17.3