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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Skinfold · 3-Site
Jackson & Pollock 3-Site
A quicker skinfold assessment using just three sites. Great balance between speed and accuracy.
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Skinfold · 4-Site
Jackson & Pollock 4-Site
Four-site skinfold formula offering a middle ground between the 3-site and 7-site protocols.
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Skinfold · 7-Site
Jackson & Pollock 7-Site
The gold standard skinfold protocol. Seven measurement sites for a highly accurate body fat estimate.
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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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