Body-Fat Calculator
No body-fat percentage yet? The US Navy body-fat calculator will give you a lean-mass estimate.
Open body-fat calculatorCalculate your BMR quickly using Mifflin or Katch (with body fat). Get your resting calories to plan weight loss, maintenance, or gain.
Basal metabolic rate (BMR) is the energy your body spends to keep you alive at complete rest. It covers breathing, circulation, and organ function—not your workouts.
Our calculator uses the Mifflin-St Jeor equation by default. Add your body-fat percentage and we show Katch-McArdle, which adjusts for lean mass and helps athletes plan with more precision.
Here’s a quick glossary for the acronyms you’ll see on this page.
Read the BMR guide to understand why the equations differ, how to measure inputs accurately, and when to adjust your calorie targets.
No body-fat percentage yet? The US Navy body-fat calculator will give you a lean-mass estimate.
Open body-fat calculatorAlready know your BMR? Use the TDEE calculator to estimate daily maintenance calories.
Estimate TDEEWant to track steps and workouts? The daily calories calculator breaks spending into BMR, NEAT, EAT, and TEF.
Track daily burnStart with Mifflin-St Jeor. If you know your body-fat percentage, compare it with Katch-McArdle to see how lean mass changes the result.
Recalculate when your weight changes by roughly 5% or more, or whenever you update your body-fat percentage.
BMR is the foundation. Pair it with activity using the TDEE or daily calories calculators to set a deficit or surplus.
Keep all measurements in one place.
See progress over weeks and months.
Simple guidance based on your data.
Your data stays yours. Export anytime.
Email our team and we’ll reply as soon as we can.
support@microsaaslabs.com