Calculator
Body Fat Estimator
Three measurements (four for women) and you get a body fat estimate accurate to within 2–3 percentage points for most people.
Body Fat Estimator
The US Navy method — within 2–3 percentage points for most people, no scale needed.
Estimated body fat
Body fat
16.1%
Category
Fitness
Visible muscle definition.
The Navy method is an estimate. For tighter accuracy use DEXA. For tracking change, what matters is the trend, not the absolute number.
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Daily protein target with a meals breakdown.
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Weekly Volume Calculator
Weekly sets per muscle, scored against evidence ranges.
Rest Period Recommender
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A quiz that picks a split for your week.