Body Composition
Assessments
Measure your body fat percentage, lean mass, and daily calorie needs using proven skinfold methods, military formulas, and metabolic equations.
Metabolic
Calorie Calculator (TDEE)
Calculate your Total Daily Energy Expenditure based on your stats and activity level. Essential for any nutrition plan.
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Waist-Based
YMCA Body Fat Calculator
A simple waist-measurement formula to estimate body fat. Quick, accessible, and requires zero equipment.
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Tape Measure
U.S. Navy Calculator
Estimate body fat with just a tape measure using the official U.S. Navy circumference method. No calipers needed.
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Fat Distribution
Waist-to-Hip Ratio
Two tape measurements reveal where you store fat. Scored against World Health Organization risk thresholds.
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Skinfold · 3/4/7-Site
Jackson & Pollock Method
All three protocols in one tool. Choose 3, 4, or 7 measurement sites and trade speed for precision as you like.
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Skinfold · 4-Site
Durnin & Womersley Method
Estimate body fat using four skinfold measurements. One of the most widely validated methods across age groups.
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Skinfold · 9-Site
Parrillo 9-Site Method
The most comprehensive skinfold protocol. Nine measurement sites for a detailed body fat breakdown.
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