SafeCut™ Calculator
Navy Body Fat Method
The US Navy method estimates body fat percentage from neck, waist, and height measurements. Grab a tape measure and enter your numbers below.
Age
yrs
Bodyweight
lb
Height
in
Waist (at navel)
in
Neck (below larynx)
in
Activity level
--
estimated body fat %
Your Recommended Deficit
Based on your body fat estimate. A conservative deficit protects your muscle and strength during a cut.
~15-16% body fat
→
10-12% deficit
~17-18% body fat
→
12-15% deficit
~19-20% body fat
→
15-18% deficit
Unlock Your Full Cut Plan
Enter your name and email to get your personalised macro targets, training/rest day split, and weight class projection.
Please enter your name and a valid email address.
Measure your waist at the navel. Measure your neck at the narrowest point below the Adam's apple. Stand tall, breathe out normally, and pull the tape snug without compressing the skin. Take each measurement twice and use the average.
Your Inputs
Bodyweight (from Step 1)
205
lb
Training days per week
days
Maintenance calories
AUTO-ESTIMATED
kcal
Deficit
%
Training-day carb share
%
Protein target (g/lb)
g/lb
Fat baseline (g/lb weekly avg)
g/lb
Fat minimum (g/lb)
g/lb
Daily Targets (Average)
Target daily calories
--
Protein (fixed)
--
Fat baseline (weekly avg)
--
Average carbs
--
Weekly carbs total
--
Training vs Rest Day Split
Training Day
Carbs
--
Fat
--
Calories
--
Rest Day
Carbs
--
Fat
--
Calories
--
If status shows ADJUST INPUTS: lower training-day carb share, raise calories, or adjust protein/fat targets.
Select Your Target Weight Class
Pick the class you want to compete in. The calculator will show you what it takes to get there at your current deficit.
Your Projection
--
to lose (diet phase only)
--
estimated weeks
--
loss per week
--
lean mass at target
--
body fat % at target
Assumes fat loss only (lean mass preserved). Actual results depend on training, adherence, and individual response. Start your cut 12-16 weeks before competition to avoid rushing.