Fitness Calculators
6'0" • 38y • male
One Rep Max Calculator
Body Composition (DEXA)
Fat Mass
49.6 lbs
22.9% of total mass
Lean Mass
159.1 lbs
Muscle and other tissues
Bone Mass (BMC)
7.9 lbs
From DEXA scan
Total Mass
216.6 lbs
Current weight
Based on DEXA scan results • Bone mass is fixed at 7.9 lbs
TDEE Calculator
BMR
1940 cal
Calories burned at complete rest
TDEE
3008 cal
Total daily energy expenditure
Weight Loss Targets:
Moderate (0.5 lb/week)
2758 cal
Aggressive (1 lb/week)
2508 cal
Target Body Fat Calculator
Fat to Lose
31.0 lbs
From 49.6 to 18.6 lbs
Target Weight
185.6 lbs
From current 216.6 lbs
Calories to Burn
108,661 cal
At 500 cal/day (20.0% deficit)
Target Date
Nov 6, 2025
218 days (31 weeks)
Muscle Loss Prevention Guidelines
To minimize muscle loss during your cut:
- Maintain high protein intake: 167g per day (1g per lb of lean mass)
- Keep deficit moderate: Recommended 20-25% of maintenance calories (currently 20.0%)
- Continue resistance training with high intensity
- Aim for 0.5-1 lb fat loss per week for optimal muscle preservation
- Get adequate sleep (7-9 hours) to maintain hormone balance