Complete Guide: Body Fat Calculator for Bodybuilders
Track your conditioning from off-season bulk to stage-ready shred. Monitor body fat to peak at the right time.
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Expert Tips for Bodybuilders
- ✓Off-season: stay 12-15% to bulk effectively without excessive fat gain
- ✓Start prep at 12-15% with 16-20 weeks out for safe, muscle-preserving cut
- ✓Stage-ready is 4-7% for men, 10-14% for women - unsustainable long-term
- ✓Use multiple methods: calipers, Navy method, and progress photos together
- ✓Don't chase numbers - how you look on stage matters most
- ✓Plan reverse diet after show to prevent rapid fat regain
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Frequently Asked Questions
What body fat do bodybuilders compete at?
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Men's bodybuilding: 3-6%. Men's physique: 6-8%. Women's bikini: 12-15%. Women's figure: 10-12%. These are temporary competition conditions.
How long does it take to go from 15% to stage ready?
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Plan 16-24 weeks. Lose 0.5-1% body fat per month to preserve muscle. Rushing causes muscle loss and flat appearance on stage.
How do I know when I'm ready for a show?
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You should be close to stage-ready 2-3 weeks out. If you're above 8% (men) with 2 weeks left, you're not ready. Better to postpone than compete soft.
What's the best body fat method for bodybuilding?
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DEXA is most accurate but expensive. For regular tracking, use calipers or Navy method consistently. Progress photos with good lighting are essential.
How do I maintain muscle during extreme cuts?
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High protein (1.2-1.5g/lb), maintain training intensity, adequate sleep, moderate deficit, and potential diet breaks every 6-8 weeks.
Looking for the standard body fat calculator?
Go to Main Body Fat Calculator