Body composition
Body Proportionality Calculator
Compare your measurements to a reference proportionality model. Useful for identifying which muscle groups to prioritize.
Body proportionality compares your actual measurements (chest, shoulders, arms, waist, thighs) to a reference model (golden ratio, Steve Reeves Classic, or your own goals). The output shows percentage deviation per measurement so you can target weak points.
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
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
Useful as a training-planning input: if your arms are 95% of target but chest is 80%, prioritize chest volume. Most lifters carry stronger pulling muscles than pushing, or stronger upper body than lower, the proportionality lens makes the imbalance visible.
Common reference models
- Classical (Reeves / Grecian): arm = neck = calf; chest = pelvis × 1.65
- Adonis Index: shoulder-to-waist 1.618
- V-taper: shoulder-to-waist 1.4–1.5 (more achievable, still aesthetic)
- Your own: set targets that match your goals and structure