I don’t recommend you try to gauge your progress based on these pictures rather, use them to help guide you when to start and end cut, bulk, and recomp phases. The guys are all flexing (tensing their muscles). If you’re still unsure after looking at the images, consider using my US Navy Body-fat Percentage Estimation Calculator, which just requires your neck and stomach circumference measurements and height.ĥ. Many bodybuilders drop to a body fat percentage of about 3-4 when they are preparing for competitions. If you haven’t cut down to see your abs before and you are trying to estimate how much fat you have to lose, add 50%, and you’re probably closer to the truth.Ĥ. Most people underestimate their body-fat percentage. This may lead you to underestimate your body fat percentage.ģ. You can’t expect to cut and reveal decent abs if you don’t have muscle mass. There are many ways to assess body composition more accurately among individuals than taking BMI measurements. Body fat percentage (BFP) formula for adult males: BFP 1.20 × BMI + 0.23 × Age - 16.2 Body fat percentage (BFP) formula for adult females: BFP 1.20 × BMI + 0.23 × Age - 5.4 Body fat percentage (BFP) formula for boys: BFP 1.51 × BMI - 0.70 × Age - 2. The Body Fat calculator can be used in so many ways depending on how you decide to measure your body Fat (Tools or no tools). The guys below all have training experience. Given BMI, the following formulas can be used to estimate a person's body fat percentage. Bear in mind that the more muscle mass you have, the higher your body fat level you will have visible abs at. cut, it will help guide your decisions.Ģ.
I have no way of knowing if the categorizations you will see below are correct, but if you pair this guide with the recommendations on when to bulk vs. I’ve always judged body-fat percentage by eye.
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