Skinny Fat Calculator
Find out if you are skinny fat: normal BMI with elevated body fat. Get the recommended first move — cut, recomp or lean bulk.
About this tool
This skinny fat calculator uses BMI plus body fat percentage to identify the pattern people describe as "skinny fat" and prescribes the right first move: cut, recomp or lean bulk.
The physique complaint is real but the fix is counter-intuitive: less cardio cutting, more resistance training and protein. Fat loss without muscle is what produced the look in the first place.
FAQ
What does skinny fat mean?
Normal or low BMI with a relatively high body-fat percentage — often called TOFI (thin outside, fat inside). The fix is building muscle, not just dieting.
Should I cut or bulk first?
Recomp or a small cut. Cutting hard at a normal BMI makes you look smaller without fixing the underlying low muscle mass.
How long until I see change?
With consistent lifting and protein, visible change usually appears at 8-12 weeks. Muscle gain is slow — expect 0.5-1 kg per month as a beginner.