Body Mass Index (BMI)
24.5Normal Weight
BMI Prime0.98
Ponderal Index14.0
Body Composition
Body Fat %
16.9%
Fitness
US Navy Method
Lean Body Mass
62.3 kg
Fat Mass
12.7 kg
Muscle Mass (est.)
28 kg
Bone Mass (est.)
2.9 kg
Visceral Fat
7
Normal
Metabolic Age
41 yrs
Older than actual
Water Intake
2.9 L/day
12 cups
Calorie Targets
Aggressive Loss~1 kg/week
1672
cal/dayMild Loss~0.5 kg/week
2172
cal/dayMaintenanceNo change
2672
cal/dayMild Gain~0.5 kg/week
3172
cal/dayBody Ratios & Indices
Waist-to-Hip (WHR)
0.89
Low Risk
Waist-to-Height (WHtR)
0.49
Healthy
ABSI (Body Shape)
0.0762
Average Risk
Ideal Weight Range
Devine
70.5 kg
Robinson
68.9 kg
Miller
68.7 kg
Hamwi
72 kg
BMI Range
66.5 kg
Body Type Analysis
Mesomorph
Athletic build, gains muscle easily. Medium bone structure with responsive metabolism.
💪 Training Recommendation
Mix of compound and isolation exercises, moderate reps (8-12). Balanced macros. Can tolerate more training volume.
Daily Calorie Breakdown
6:00 AMWaking up, morning routine80 cal
7:00 AMBreakfast & morning activity321 cal
8:00 AMCommute / starting work160 cal
9:00-12:00Morning work/study401 cal
12:00 PMLunch374 cal
1:00-5:00 PMAfternoon work/study534 cal
5:00-6:00 PMExercise / commute home267 cal
7:00 PMDinner267 cal
8:00-10:00 PMEvening relaxation160 cal
10:00 PM-6:00 AMSleep (BMR)107 cal
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