SYSTEMM · CALCULATORSV2 · LIVE
VII · COMPOSITION · TARGET
Body composition.
Current weight and body-fat. Goal body-fat. The recomp math, what you actually need to lose to preserve.
InputsTap to change
Current Weight
lbs
Body Fat
%
Goal Body Fat
%
Timeline
weeks
Goal
Measurement
OutputsLive
Target Weight
164
lbs · @ 12% bf
Fat To Lose
16
lbs
Lean Mass
144
lbs · protect
Weekly Rate
1.3
lbs / week
Daily Deficit
650
cal / day
Math · Recomp
01 · Current Composition
180 lb × 20% fat
= 36 lb fat · 144 lb LBM
02 · Target Weight
144 lb LBM ÷ (1 − 12%)
= 164 lb
03 · Daily Deficit
(180 − 164) lb × 3500 ÷ 84 d
≈ 650 cal/day
→ Deficit
Notes
DEXA is gold-standard. BIA is convenient. Caliper requires a practiced operator.
Cut faster than ~1.5 lb/wk and you risk muscle loss. Hold protein high and lift heavy.
Recomp (lose fat + build muscle simultaneously) works best for novices and returning lifters.
Lose 1% of bodyfat per month, slow and controlled, to protect lean mass and hormones.
For educational purposes only. Body-fat measurement methods vary in accuracy. Energy balance is an estimate, adjust based on real-world rate of change over 2 – 3 weeks.