Fitness Guides
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.
Body Fat Guide
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 →
Body Fat Testing
DEXA, InBody, smart scales, at-home tests, and body composition analysis explained one method at a time.
5 guides →
Calorie Guide
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 →
Phase-Specific Guides
Body Fat Guide
Visual guide to every body fat percentage for men and women, with health context, measurement methods, and calculator handoffs.
Explore the guide →
Cutting Guide
Complete guide to cutting phases with 6 deficit levels (15% to 40%). Includes timelines, calorie targets, and muscle preservation strategies.
See cutting options →
Lean Bulk Calculator
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 →
Nutrition & Weight Guides
Calories Per Day
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 →
BMI Calculator
Check BMI category, healthy range context, and why body composition matters more than a simple height-weight formula.
Open BMI calculator →
Body Recomposition
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 →
Weight-Loss Plateau
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
How to Choose a Paid Nutrition App
Pick the job first, then check the exact plan, the full bill and how each app handles your normal day.
Read the guide →
Best Body Fat Apps of 2026
Seven body fat apps compared on how they measure, which phones they run on, US price and who each suits.
Read the guide →
Calculators & Tools
Body Fat Calculator
Estimate body fat using the Navy method. Get body fat %, lean mass, BMR, TDEE, and macro targets.
Calculate →
TDEE Calculator
Find your Total Daily Energy Expenditure at 5 activity levels. Includes BMR and calorie targets for any goal.
Calculate →
Macro Calculator
Get daily protein, fat, and carb targets for cutting, maintaining, or bulking. Per-meal breakdowns included.
Calculate →
Deficit Calculator
How many calories to eat to lose weight. Get your timeline, weekly loss rate, and target date.
Calculate →
Body Fat Chart
ACE body fat classification chart for men and women. Healthy ranges, health risks, and visual reference.
View chart →
Get Personalized Guidance
FitCommit calculates your exact body composition, metabolic rate, and personalized macros using AI body scanning from your phone. Free trial.
Try FitCommit Free