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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 →
Find out exactly how long it takes to lose 5, 10, 20, 50, or 100 pounds. Realistic timelines with week-by-week projections for different deficit levels.
30 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 →
Complete guide to bulking phases with 3 surplus levels (5% to 12%). Includes timelines, calorie targets, and muscle gain strategies.
See bulking options →
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 →
Health risks, weight loss timelines, calorie targets, and action plans for 5 to 100 lbs overweight for men and women.
21 pages →
Week-by-week pregnancy weight gain for 3 BMI categories. IOM guidelines, calorie needs, nutrients, and fetal development.
121 pages →
Cutting and bulking meal plans at 10 calorie levels (1200-3000). Sample meals, macros, shopping lists, and prep tips.
21 pages →
70 exercises with form cues, common mistakes, sets and reps by goal, and calorie burn estimates. Full how-to guides.
71 pages →
28 supplements rated by evidence (A-D). Dosages, benefits, side effects, cost analysis, and cutting/bulking relevance.
29 pages →
120 foods with calories, protein, fat, carbs, glycemic index, and fitness analysis. Per 100g and per serving data.
121 pages →
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 1-month trial.
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