Ideal Weight Chart by Height, and What It Misses
What the standard ideal weight charts say at each height, which formula produced them, and why the range around the number matters more than the number.
Read the guide →Body Composition
Body composition is the split between fat and everything else, and it is the question people are usually asking when they step on a scale. Weight alone cannot answer it. Two people of identical height and weight can differ by ten percentage points of body fat, which is a completely different body and a completely different risk profile.These guides cover what BMI measures and where it breaks down, how to run the US Navy tape method and how wrong it can be, why the ideal weight formulas disagree with each other, and why the scale can jump two kilos overnight without a gram of fat changing hands.Where the fat sits matters as much as how much of it there is. Keeping your waist under half your height is the fastest screen anyone has published, and what it is picking up is the fat wrapped around your organs, which two people at the same BMI can differ on by a factor of two.Changing the split takes longer than most plans assume. A drug-free man in his first year of training can add roughly 0.9 kg of muscle a month, and a tenth of that by year four. Losing fat and building muscle at the same time is possible in the conditions where it works, which are narrower than the internet suggests.The short version: use several measurements, track the direction, not the individual number, and never make a decision on a single morning’s reading.
What 10% Body Fat Looks Like, and What It Costs
For men this is the lean look most people picture. For women it is below the biological floor. What 10% looks like and what it costs to stay there.
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Body Fat Percentage Chart for Men and Women by Age
The standard charts, what the numbers mean for men and women at different ages, and the difference between what is average and what is healthy.
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BMI by Age: How the Number Shifts Over a Lifetime
The BMI thresholds are the same at 25 and at 75, but the body they are describing is not. What changes with age, and why a slightly higher BMI after 65 is associated with better outcomes.
Read the guide →What Counts as a Healthy Waist Size
Fixed waist thresholds ignore height, which is why waist-to-height ratio has largely replaced them. Half your height is the line worth using.
Read the guide →How to Reduce Your Waist Measurement by Two Inches
Waist circumference responds to energy balance, not to ab training. Two inches is roughly seven to nine pounds of fat, which is about two months at a moderate deficit.
Read the guide →The Air Force PT Test: Why the Waist Measurement Sits Inside the Score
The Air Force folded body composition into the fitness test instead of running it as a separate gate. A waist measurement contributes points alongside cardio and strength.
Read the guide →The Marine Corps PFT and CFT: What Each Test Is For
The Corps runs two tests. The PFT measures general fitness, the CFT measures combat tasks, and a high enough score on either can exempt a Marine from the body fat assessment.
Read the guide →The Navy PRT: How the Test Is Built and What Comes Before It
The Navy runs a body composition assessment before the physical readiness test. Here is the structure of both, the cardio options, and where the standards are published.
Read the guide →The Army Fitness Test: All Five Events and What Each One Measures
The AFT replaced the ACFT on 1 June 2025 and dropped the power throw. Five events, two standards, and a 60-point floor that fails the whole test on its own.
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