ABS
CALC

Don't have a DEXA scan? Use these visual benchmarks — click one to auto-fill:

📏 TAPE METHOD (Navy Formula):
Males: Measure neck & waist at navel. Use a BF% calculator online.
Females: Measure neck, waist (narrowest), & hips (widest).

👁️ VISUAL GUIDE:
• Abs visible (male): ~10–13% • Abs visible (female): ~18–22%
• Some muscle definition: male 14–17%, female 23–27%
• Average fit: male 18–24%, female 28–33%

We use the Mifflin-St Jeor equation — the most validated formula for estimating resting metabolic rate. Your TDEE (Total Daily Energy Expenditure) multiplies BMR × your activity factor. Your cut deficit will be applied on top of that.

A 500 cal/day deficit yields ~0.45 kg (1 lb) of fat per week — the sweet spot for most people. Going deeper risks muscle loss and metabolic adaptation.

Enter a specific calorie target, or leave blank to use your TDEE minus the selected deficit above.