How accurate is this body composition analyzer?

It uses the Navy method formula, which is reasonably accurate for tracking trends over time, generally within a few percentage points of DEXA scan results, though it's an estimate rather than a precise clinical measurement.

What calorie target should I actually use?

The tool calculates a target based on your estimated energy expenditure and goal — a modest deficit for fat loss, slight surplus for muscle gain, or a smaller deficit for recomposition.

How often should I redo this analysis?

Every 4-8 weeks is generally sufficient to see meaningful trends without over-focusing on short-term measurement noise or normal day-to-day fluctuation.

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Most-read guides

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Everything about body composition tracking, organized properly

From understanding your full analysis to structuring a recomposition plan around it.

📊

Reading Your Full Analysis

Lean mass, fat mass, and what they mean together.

🍽️

Calorie & Macro Targets

Setting targets based on your composition.

⚖️

Recomposition Strategy

A structured approach to build muscle and lose fat.

🔬

Measurement Accuracy

Getting consistent, reliable numbers.

📈

Tracking Over Time

How often to re-check your composition.

🧬

Biomarker Testing

Going deeper than measurements alone.

Free interactive tool

Body Composition & Macro Analyzer

Enter your measurements and goal, and we'll calculate your body fat, lean mass, and a personalized calorie and macro target.

Gender

Weight (lbs)

Height (inches)

Waist (inches, at navel)

Neck (inches)

Goal

Your composition analysis

Enter your measurements and tap Run my analysis for a complete breakdown.

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Ask about your composition numbers, calorie targets, or recomposition strategy — get a clear, practical answer.

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The essentials

Why body fat percentage alone isn't enough

A single body fat percentage number is useful, but pairing it with lean mass and a calorie target turns raw data into an actual action plan.

Lean mass tells the muscle story

Two people with the same body fat percentage can have very different lean mass, which matters significantly for strength, metabolism, and how a recomposition plan should be structured.

Why calorie targets should follow from your numbers

A calorie and macro target based on your actual lean mass and goal is far more precise than a generic calculator that only considers weight and height.

Making the numbers actionable

The real value of a full composition analysis is turning it directly into a specific daily calorie and protein target you can actually follow.

Key takeaway

Pairing body fat percentage with lean mass and a goal-specific calorie target turns a single number into an actual, actionable plan.

Our team recommends

A digital food scale

Precise tracking is essential for hitting the calorie and macro targets from your analysis.

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🩺Try a structured diet programGet a personalized plan built around your goal 🛡️Get biomarker testingGo deeper than measurements alone

This content is for educational and informational purposes only and is not a substitute for personalized fitness or medical advice. Significant dietary or exercise changes are worth discussing with a doctor.

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Body composition tracking essentials

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The Body Composition Analysis Guide

A friendly, no-hype PDF that helps you read your full composition analysis and turn it into an action plan.

How to read lean mass and fat mass together
Setting a calorie target from your actual numbers
Structuring a recomposition plan step by step
How often to retest for meaningful trends
When to consider biomarker or DEXA testing