Science-backed guides to help you understand your body composition, plan your transformation, and hit your goals. All guides include detailed calculators, visual examples, and gender-specific guidance.
Visual reference guide for body fat percentages from 5% to 40% for men and women. See what each percentage looks like and what to expect.
130+ pages →
Understand what a 300, 500, or 1000 calorie deficit actually means for your TDEE. See percentage equivalents and expected results for cutting and bulking.
14 pages →
How long to go from X% to Y% body fat. Timelines, deficit recommendations, and weekly projections for 44 transitions.
44 pages →
Complete guide to cutting phases with 6 deficit levels (15% to 40%). Includes timelines, calorie targets, and muscle preservation strategies.
See cutting options →
Surplus targets for lean muscle gain. Pick your TDEE and goal, get calorie target, protein, fat, and carb splits. Built on Andrew Menechian's 10% surplus framework.
Run the calculator →
How many calories should you eat? Macro splits, meal timing, and expected results at every calorie level from 1,200 to 3,000 for men and women.
25 pages →
How much should you weigh? Compare BMI, Robinson, Miller, and Devine formulas for every height from 4'10" to 6'6".
43 pages →
Can you build muscle and lose fat at the same time? Recomp strategies for every body fat level with calorie targets, protein needs, and timelines.
21 pages →
Check whether a stall is real, audit food logs and activity, refresh TDEE, and decide between waiting, adjusting, diet break, reverse diet, or recovery.
Diagnostic guide
Estimate body fat using the Navy method. Get body fat %, lean mass, BMR, TDEE, and macro targets.
Calculate →
Find your Total Daily Energy Expenditure at 5 activity levels. Includes BMR and calorie targets for any goal.
Calculate →
Get daily protein, fat, and carb targets for cutting, maintaining, or bulking. Per-meal breakdowns included.
Calculate →
How many calories to eat to lose weight. Get your timeline, weekly loss rate, and target date.
Calculate →
ACE body fat classification chart for men and women. Healthy ranges, health risks, and visual reference.
View chart →
FitCommit calculates your exact body composition, metabolic rate, and personalized macros using AI body scanning from your phone. Free trial.
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