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| Date | Weight | Waist | Neck | HR Rest | BMI | Fat % | Trend |
|---|---|---|---|---|---|---|---|
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Input Data
Measurements
Personal
Heart Rate
Goals
No data saved yet
Body Composition
US Navy Body Fat Formula
Body fat calculated using the US Navy circumference method with height, waist, and neck measurements.
// Male Formula:
BF% = 495 / (1.0324 - 0.19077 × log₁₀(waist - neck) + 0.15456 × log₁₀(height)) - 450
BMI
--
Body Mass Index
Body Fat
--%
US Navy Formula
Muscle
--%
Estimated
Total Mass
-- kg
Fat Mass
-- kg
--%
Lean Mass
-- kg
--%
Fat
--
--%
Muscle
--
--%
Water
--
--%
Bone
--
--%
Body Fat %
--Athlete
Fitness
Average
Obese
6%
13%
17%
24%
35%
Muscle %
--Low
Average
Fit
Athletic
20%
30%
35%
40%
50%
Goal Scenarios
Projection if you maintain your current total mass and only change body composition.
| Metric | Current | Goal | Delta |
|---|
Performance
Strength Benchmarks
1RM or best set
A
Bench Press
Chest
B
Bicep Curl
Biceps
C
Deadlift
Back / Core
D
Overhead Press
Shoulders
E
Squat
Glutes / Core
F
Leg Press
Quads
G
Calf Raise
Calves
+
Pull-up / Row
Lats / Traps
Total (Big 3: Squat + Bench + Deadlift)
-- kg
Aerobic
Zone 2-3Low-moderate intensity, fat burning, endurance
Power (watts)
Duration (min)
Avg HR
Power/Weight
-- W/kg
Anaerobic
Zone 4-5High intensity, power, VO2 max efforts
Power (watts)
Duration (min)
Max HR
Power/Weight
-- W/kg
Cardio Zones
HR Max
--
HR Reserve
--