Body Composition
Body Recomposition Calculator
Body recomposition is the slow project of improving the ratio of lean mass to fat mass. This calculator estimates current fat mass, lean mass, and a target body weight if lean mass is preserved at your chosen body fat percentage. That last assumption is important: real bodies do not change in perfectly separated fat and lean compartments.
Use this as a planning estimate, not a medical measurement. Body fat scales, skinfolds, photos, and visual estimates can all be noisy. The value is in creating a rough target and then watching multiple signals over time: body weight trend, waist or photos, gym performance, protein intake, and consistency. If strength is improving while body composition trends move in the right direction, the plan is probably doing its job.
Calculator
Results
The calculator will update here when JavaScript is available. You can edit the example inputs on the left.
A calculator gives you one snapshot. WOLF tracks the trend across body, diet, and workouts so you can see whether the plan is actually working.