Your health is far more dependent on reducing excess fat than simply losing weight. The Zone Body Fat Calculator provides you the necessary information on your body fat and muscle mass to personalize your diet to achieve long-term fat loss. If fat loss is your goal, keep in mind that you cannot lose more than 1 to 1.5 lbs. of body fat per week. Anything more than that will be a consequence of loss of existing muscle, which is ultimately self-defeating for long-term weight control.

The key to successful fat loss is to know the amount of protein you need to maintain your existing muscle mass, and then distribute that amount of protein evenly throughout the day. The first step of this journey is to know your individual protein requirements by entering your current measurements and physical activity data below.

Measure your body fat below. Then receive personalized recommendations.

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