BODY FAT SYSTEM CHECKER

STEP 1 OF 8
12%
👤

What's your gender?

This helps us estimate body composition more accurately

♂️
Male
♀️
Female
🎂

How old are you?

Age affects metabolism and body fat estimation

25 yrs
Young Adult
🏃

How active are you?

Select the option that best describes your typical week

💼
Sedentary
Little to no exercise, desk job
🏃
Lightly Active
Light exercise 1-2 days per week
💪
Moderately Active
Exercise 3-5 days per week
🔥
Very Active
Intense exercise 6-7 days per week
📏

What's your height?

Slide to select your height in centimetres

170 cm
5'7"
⚖️

What's your weight?

Slide to select your weight in kilograms

75 kg
165 lbs
🎯

What's your main goal?

This helps personalise your results and recommendations

🔥
Lose Fat
Drop body fat and get leaner
💪
Build Muscle
Gain strength and muscle mass
✨
Get Toned
Look lean and defined
❤️
Improve Health
Feel better and boost overall wellness
🏋️

What type of training do you do?

Select the one you do most often

🏋️
Weight Training
Dumbbells, barbells, machines
🏃
Cardio
Running, cycling, swimming
⚡
Both
Mix of weights and cardio
🚫
None / Just Starting
Haven't started a routine yet
✉️

Get your results

Enter your email to receive your personalised body composition report

🔒 Your privacy matters. We'll only send you your results and helpful fitness tips. No spam, ever.
⚡
ESTIMATED BODY FAT
19–23%
Average
You're in a solid position to make real progress. With a structured plan focusing on a calorie deficit and protein, you can start seeing results within weeks.
Estimate based on height, weight, age, and activity level

🔓 Unlock Your Full Breakdown

Your numbers have been calculated. See the full picture.

✅ Full breakdown unlocked
🔒
Daily Calories
2,240 kcal
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Protein
156 g/day
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Carbs
218 g/day
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Fats
62 g/day
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Recommendation
Cut at 500 cal deficit
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Estimated Timeline to Goal
~14 weeks to reach 15% body fat
At a moderate 500 calorie deficit
Protein Per Meal (3 meals)
Breakfast
40g
Lunch
50g
Dinner
50g
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Daily Step Target
8,000 - 10,000 steps
Burns an extra 200-350 calories per day without cardio
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Your BMR & TDEE
BMR: 1,720 kcal / TDEE: 2,365 kcal
What your body burns at rest vs with activity
✓ Your exact daily calories and macros
✓ Personalised cut or bulk recommendation
✓ Timeline to your goal body fat %
✓ Protein per meal breakdown
✓ BMR, TDEE, and daily step target
✓ BONUS: 12-page Fat Loss Cheat Sheet PDF (20 meals, shopping list, training plan)
Unlock Full Breakdown — $6.99
One-time payment. Instant access. No subscription.

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This result is an estimate for educational purposes only and not medical advice.
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