Understanding Your Results
Learn what your fitness calculator numbers mean and what action to take next. From BMI to body fat to macros - we explain it all.
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BMI Results Explained
Body Mass Index - what your number means
| BMI Range | Category | What It Means |
|---|---|---|
| Below 18.5 | Underweight | May indicate insufficient calorie intake or medical issues |
| 18.5 - 24.9 | Normal | Healthy weight range associated with lowest health risks |
| 25 - 29.9 | Overweight | Slightly elevated health risks; time to focus on diet/exercise |
| 30+ | Obese | Significantly elevated health risks; medical consultation advised |
Important Limitations
What To Do Next
- • Underweight: Calculate TDEE and aim for slight surplus (200-300 cal)
- • Normal: Focus on body composition with Body Fat Calculator
- • Overweight/Obese: Calculate TDEE and create 300-500 calorie deficit
Body Fat Percentage Guide
More accurate than BMI for body composition
Men's Body Fat
| Range | Category |
|---|---|
| 2-5% | Essential Fat (unhealthy) |
| 6-13% | Athletes |
| 14-17% | Fitness |
| 18-24% | Average |
| 25%+ | Obese |
Women's Body Fat
| Range | Category |
|---|---|
| 10-13% | Essential Fat (unhealthy) |
| 14-20% | Athletes |
| 21-24% | Fitness |
| 25-31% | Average |
| 32%+ | Obese |
Realistic Body Fat Goals
- • 10-12% = Visible six-pack abs
- • 12-15% = Athletic, lean physique
- • 15-18% = Healthy, sustainable year-round
- • 18-20% = Very lean, visible abs
- • 20-24% = Athletic, toned appearance
- • 24-28% = Healthy, sustainable year-round
TDEE & Calorie Results
Understanding your daily calorie needs
BMR
Basal Metabolic Rate
Calories burned at complete rest. Never eat below this for extended periods.
TDEE
Total Daily Energy Expenditure
BMR + activity calories. Eat at this to maintain weight.
Goal Calories
Adjusted for your goal
Deficit for fat loss, surplus for muscle gain, TDEE for maintenance.
Calorie Adjustment Guide
| Goal | Calorie Adjustment | Expected Rate |
|---|---|---|
| Aggressive Fat Loss | -500 to -750 cal (20-25%) | 1-1.5 lbs/week |
| Moderate Fat Loss | -300 to -500 cal (15-20%) | 0.5-1 lbs/week |
| Lean Bulk | +200 to +300 cal (5-10%) | 0.25-0.5 lbs/week |
| Aggressive Bulk | +400 to +600 cal (10-20%) | 0.5-1 lbs/week |
Recalculate Regularly
Macro Calculator Results
Protein, Carbs, and Fat breakdown
Protein
4 calories per gram
Carbs
4 calories per gram
Fats
9 calories per gram
Macro Flexibility
Your macros don't need to be perfect every single day. Focus on weekly averages and hitting protein consistently.
- • Protein is most important - prioritize hitting this daily
- • Carbs and fats can vary based on preference and hunger
- • Total calories matter more than exact macro split (within reason)
- • Adjust based on energy, performance, and results
Next Steps After Calculating
Turn your results into action
Record Your Baseline
Save your calculator results, take starting photos, and record measurements. You can't track progress without a baseline.
Start Tracking
Use your calorie and macro targets to plan meals. Track food intake for at least 2 weeks to establish consistency.
Monitor Progress
Weigh yourself 3-4 times per week (same time, same conditions). Use weekly averages, not daily fluctuations.
Adjust as Needed
If you're not seeing progress after 2-3 weeks, recalculate and adjust calories by 10-15%. Be patient - real changes take time.