Body Fat Mass Calculator
Understand your body composition in real weight terms
What is Body Fat Mass?
Body fat mass is the actual weight of fat tissue in your body, as opposed to lean mass (muscle, bone, organs, water). Understanding this helps set realistic goals.
Formulas Used
Fat Mass = Weight × (Body Fat % / 100)Lean Mass = Weight - Fat MassWhy Understanding Fat Mass Matters
Thinking in terms of actual fat weight rather than percentages provides clarity:
- You can visualize the actual amount of fat to lose
- It helps set realistic timelines (safe fat loss is 0.5-1kg per week)
- You understand that maintaining muscle is crucial
Setting Realistic Goals
When setting body fat goals, consider that extreme leanness requires extreme measures and is hard to maintain. A sustainable goal is usually more valuable than a short-term achievement.
Realistic Expectations
- Safe fat loss rate: 0.5-1% body weight per week
- Muscle can be maintained with adequate protein and training
- Some muscle loss is normal during aggressive dieting
Preserving Muscle During Fat Loss
To minimize muscle loss while cutting:
- Eat adequate protein (1.6-2.2g per kg body weight)
- Continue strength training
- Don't cut calories too aggressively