Body type guide
Body Type Guide for TDEE and Fat Loss Planning
We use body types to anchor protein targets, macro ceilings, and the tone of your plan. They are not labels for life—just shorthand that tells the calculator how much lean mass you likely carry, how fast you should diet or gain, and where a healthy body-fat range sits for you.
Pick the description that feels closest inside the Guided Setup or Calculator. You can always change it as your physique evolves.
On this page
Normal, Lean
An average appearance with balanced proportions, no concentrated fat in specific areas, and no standout muscular development.
Typical body fat range
- Men: ~12-20%
- Women: ~17-25%
Common goal directions
Maintain, light fat loss, gradual muscle gain
Notes
Body composition tends to respond predictably to small adjustments.
Slightly Overweight
A modest amount of extra body fat, most commonly around the waist and hips, while the rest of the body appears typical.
Typical body fat range
- Men: ~20-28%
- Women: ~25-33%
Common goal directions
Fat loss, recomp
Notes
Moderate changes often lead to noticeable differences over time.
Obese / High BF
A large amount of excess fat across the body, especially around the abdomen, often making daily activities feel more tiring than usual.
Typical body fat range
- Men: ~30-40%+
- Women: ~35-45%+
Common goal directions
Fat loss, recomp
Notes
Visual and scale changes tend to be clear with consistent targets.
Skinny-Fat
Thin arms, legs, and chest with excess fat stored around the midsection or internally, and relatively low muscular strength for body size.
Typical body fat range
- Men: ~18-28%
- Women: ~23-33%
Common goal directions
Recomp, gradual muscle gain, light fat loss
Notes
Increases in lean mass often shift appearance more than scale changes.
Muscular, Lean
Visible muscle shape with relatively low body fat, showing signs of regular resistance training without appearing extremely defined.
Typical body fat range
- Men: ~8-15%
- Women: ~13-20%
Common goal directions
Maintain, lean bulk, mild fat loss
Notes
Body composition generally stays stable and responds well to controlled changes.
Strong, Overweight
Noticeable muscular size combined with a significant layer of extra body fat across the torso and limbs.
Typical body fat range
- Men: ~18-25%+ (with high lean mass)
- Women: ~23-30%+ (with high lean mass)
Common goal directions
Fat loss, recomp, lean bulk
Notes
Scale weight may be misleading due to above-average lean mass.
Very Lean (Athletic Build)
Low body fat with clear muscle definition and visible separation in major muscle groups even at rest.
Typical body fat range
- Men: ~6-10%
- Women: ~11-18%
Common goal directions
Maintain, lean bulk
Notes
Levels leaner than this enter temporary competition-style conditioning.
Still unsure?
Start with the closest match and focus on the habits that move you toward the next column: sleep, consistent training, and steady protein. When your build changes, hop back into the Guided Setup to update the stored body type so macros adapt automatically.
For edge cases (competitive athletes, significant metabolic issues, or medical care), lean on your healthcare team. The calculator is a smart assistant, not a diagnosis.