The AadiFit Body Composition Calculator estimates fat mass, lean mass, FFMI, and fat distribution using seven validated methods—not BMI alone.
Enter waist, neck, hips, and training status to estimate body fat percentage, lean mass, and FFMI—so you track recomposition beyond scale weight alone.
Add weight, circumferences, and optional body fat.
Get fat mass, lean mass, and FFMI estimates.
Compare trends beyond scale weight alone.
No hidden tiers. Start free, upgrade only when you want deeper analysis.
Estimate body fat, lean mass, and composition trends.
Deeper analysis and coach-level protocols for Body Composition Calculator.
Direct coaching from Coach Aditya, built around your numbers.
Enter the inputs relevant to Body Composition Calculator and generate your result in seconds.
Measure your true body composition: fat mass, lean mass, and muscle percentage. More accurate than BMI for tracking fitness progress and setting real goals.
Your output translates data into a decision you can apply this week.
Re-run when inputs change materially or progress stalls for two weeks.
Enter your waist, neck, and hips measurements into this tool and it estimates body fat percentage using seven validated methods including the US Navy formula and FFMI. No calipers or DEXA scan needed. Measure at the same time of day after consistent hydration for reliable comparisons over time.
For athletic women, 18 to 25 percent body fat supports performance and hormonal health. Below 16 percent can suppress the menstrual cycle. For men, 10 to 18 percent is a useful athletic range. These are performance benchmarks, not health thresholds — the right number depends on your goal, sport, and hormonal status.
BMI cannot distinguish fat mass from muscle mass. A trained athlete at 90 kg registers as obese by BMI while having 12 percent body fat. Body composition tracking separates fat loss from muscle gain, which is the only measurement that tells you whether your training and nutrition programme is actually working.
Every four weeks is ideal. Weekly measurements pick up daily water fluctuations and give misleading signals. Monthly snapshots show genuine fat and muscle trends. Take measurements on the same day of the week, at the same time, after the same meal timing, to control for variables that affect circumference readings.
Fat-Free Mass Index measures lean mass relative to height. An FFMI above 25 in men is considered the natural upper limit for drug-free athletes. For women the benchmark is around 20. Tracking FFMI tells you whether you are building genuine lean tissue during a bulk or simply adding weight with poor muscle-to-fat ratio.