BF & Weight Loss Calculator
BF & Weight Loss Calculator
Step 1: Enter Details
Age
Sex
Male
Female
Height (cm)
Weight (kg)
Activity Level
Sedentary
Light (1-3 days/week)
Moderate (3-5 days/week)
Active (6-7 days/week)
Very Active (twice per day)
Training Experience
Novice
Intermediate
Advanced
Step 2: BF% Projection Table
Step 3: Adjust Aggressiveness
Daily Deficit:
1000 kcal
Step 4: Weight Loss Projection
Target Weight (kg)
Step 5: Macro Targets
Protein Multiplier (per LBM)
Fat Multiplier (per BW)