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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 →
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 →
FitCommit calculates your exact body composition, metabolic rate, and personalized macros using AI body scanning from your phone. Free 7-day trial.
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