Visual Body Fat Reference
8-12%
Visible abs, veins
12-16%
Some ab definition
16-20%
Flat stomach, no abs
20-25%
Soft midsection
25-30%
Notable belly fat
30%+
Significant excess fat
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Fat loss, muscle gain, or recomp — find out what's actually possible in your timeframe.
Assessment
Body Composition Snapshot
Current
Bodyweight
Lean Mass
Fat Mass
Projected (Realistic)
Bodyweight
Lean Mass
Fat Mass
Conservative
Final Weight
Fat Lost
Muscle Gained
Final BF%
Realistic
Final Weight
Fat Lost
Muscle Gained
Final BF%
Aggressive
Final Weight
Fat Lost
Muscle Gained
Final BF%
Projected Timeline
Top Bottlenecks Identified
Interpretation
Research Basis
Projections based on: RP Strength body composition guidelines, Precision Nutrition body recomposition research, ISSN position stand on diets and body composition (Jäger et al., 2017), and Helms et al. evidence-based recommendations for natural bodybuilding contest preparation. Fat loss rates from McDonald's research on bodyweight percentage loss by leanness category.
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