Body Fat Goal Calculator - Plan Your Cut
Calculate exactly how much weight to lose to reach your target body fat percentage while preserving muscle mass, or get instant AI-powered analysis from a photo.
The Problem with Guessing Your Goal
Research published in the British Journal of Sports Medicine shows that most people significantly underestimate how long it takes to reach their body fat goals—leading to crash diets, muscle loss, and rebound weight gain. Setting realistic targets based on your actual lean mass is critical for sustainable results.
Crash Dieting
Too aggressive- Fast initial results
- Muscle loss
- Metabolic adaptation
- Hormonal disruption
Arbitrary Targets
No data basis- Simple to set
- May be unrealistic
- Ignores lean mass
- Often leads to disappointment
This Calculator
Calculated approach- Preserves muscle
- Realistic timeline
- Based on body composition
- Requires accurate inputs
AI Photo Analysis
Most accurate- No measurements needed
- Tracks progress visually
- Validates your targets
- Needs photo
Body Fat Goal Calculator
Your Current Stats
Use our AI to estimate this
Men: 10-14% for abs | Women: 16-20%
Track Your Transformation
See progress week by week
PhysiqueAI uses AI trained on DEXA-validated data to track your body fat changes over time. No measurements, no guesswork—just take progress photos and watch your transformation.
- No tape measure or calipers needed
- More consistent than manual measurements
- Track progress over time with photo history
- 15+ body composition metrics
- Works with mirror selfies
No credit card required
What the Research Says
Optimal Rate of Fat Loss
A 2011 study in the International Journal of Sport Nutrition found that athletes who lost weight slowly (0.7% body weight/week) gained more lean mass than those who cut faster (1.4%/week):
- Slow group gained 2.1% lean body mass
- Fast group lost 0.2% lean body mass
- Both groups lost similar amounts of fat mass
Preserving Muscle During Cuts
Research from the International Society of Sports Nutrition recommends these strategies to preserve lean mass while cutting:
- Protein intake of 2.3-3.1g/kg lean body mass
- Caloric deficit of 10-25% below maintenance
- Resistance training 2-4 times per week
Body Fat Goal Reference
Men
Stage-ready bodybuilder, not sustainable long-term
Clear six-pack, vascular, beach-ready
Some ab definition, fit appearance
Good health range, less visible definition
Room for body composition improvement
Women
Figure/bikini competition level, not sustainable
Visible abs, athletic physique
Toned appearance, healthy and active
Average healthy range for women
Room for body composition improvement
Go Beyond Body Fat Goals
Get your actual body fat percentage, lean body mass, and comprehensive physique analysis from a single photo. No measurements, no guesswork.
No credit card required • 3 free scans/month