5 min read
2026-02-24
The scale shows the total weight, but not its composition. With the right program, the weight can stand while fat is replaced by muscle. The fat percentage will show the real picture.
Competition fat percentage for men: 4-8%, for women: 10-15%. The calculator helps you plan the drying stages.
Visceral fat (around organs) increases the risk of diabetes, heart disease and stroke. A high percentage of fat - even at normal weight - is a signal for action.
The goal is to simultaneously reduce fat and gain muscle. Possible for beginners and people with a high percentage of fat.
| Indicator | Before | After 6 months |
|---|---|---|
| Weight | 85 kg | 83 kg |
| Fat | 28% | 20% |
| Fat mass | 23.8 kg | 16.6 kg |
| Muscle mass | 61.2 kg | 66.4 kg |
Knowing the percentage of fat, you can more accurately calculate your macronutrient needs. Lean body mass (weight minus fat) is used in protein calculation formulas.
| Goal | Measurement frequency |
|---|---|
| Maintenance | Once a month |
| Fat reduction | Every 2 weeks |
| Competitions | Weekly |
| General control | Once every 2-3 months |
See also: BMI Calculator, Ideal Weight Calculator, Heart Rate Zones