Body composition

Full Body Analysis Calculator

Every metric we compute, side by side. Open Power Mode to reveal all 12 outputs plus all 7 BMR formulas.

A full body analysis combines metabolic rate (BMR + TDEE), body composition (BMI, body fat %, lean and fat mass, waist-to-height), and goal calorie targets (cut, maintain, bulk) into one report. Below, Power Mode reveals every metric this calculator produces.

Profile
Body
yrs
in
lb
Lifestyle
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Your daily target

· cal/day

Enter your details and click Calculate

  • BMR · cal/day at rest
  • BMI ·  
  • Lean body mass · kg

Pick your goal

Macros at maintenance

30% protein · 40% carbs · 30% fat

Advanced metrics

Numbers are estimates. Eat at your target for 2 to 3 weeks, track weight, and adjust by ±100 cal/day if it does not match your real maintenance. See how accurate is TDEE?

Show advanced metrics 12 metrics · 7 formulas · 2D macro selector · life-stage

All metrics

Calculate above to populate the full metric table.

All 7 BMR formulas (side-by-side)

Mifflin–St Jeor · Harris–Benedict (revised) · Katch–McArdle · Cunningham · Average · Simple multiplier · Custom

TDEE across activity levels

See how much your TDEE changes between sedentary and athlete. Highlighted bar is your current selection.

Macros: 2D selector

Goal × carb-split matrix: Cut / Maintain / Bulk × Low / Moderate / High carb.

Life-stage adjustments

Luteal phase · Pregnancy (T1/T2/T3) · Breastfeeding · Perimenopause · PCOS

Open Show advanced metrics below the result card to expose:

  • BMR via Mifflin–St Jeor, Harris–Benedict, Katch–McArdle, Cunningham, all four side by side
  • Lean body mass + fat body mass (kg)
  • Waist-to-height ratio (if waist provided)
  • Max fat metabolism + minimum recommended daily calories
  • 2D macro selector across cut/maintain/bulk × low/moderate/high carb
  • Goal calorie ladder from aggressive cut (−1000) to bulk (+500)
  • Life-stage adjustments (luteal, pregnancy, breastfeeding, perimenopause, PCOS)

Frequently asked questions

Which BMR formula should I trust most?
Mifflin–St Jeor is the most validated for healthy adults, it's our default. If you know your body fat, switch to Katch–McArdle for better individual accuracy. Use the Power Mode table to see all four side by side.
How do I read the goal calorie ladder?
Each row shows daily calories for that goal. Aggressive cut = ~2 lb/week loss but high risk of muscle loss. Cut (−500) = ~1 lb/week loss, the standard recommendation. Bulk (+500) = ~0.5 lb/week gain, mostly muscle with proper training.