Body Data Dashboard

The body data dashboard turns one input panel into twelve numbers. Enter units, sex, age, height, weight and an activity level, then — optionally — a neck, a waist and a hip measurement, and the page prints the BMI under both the WHO and the Asian-Pacific cut-offs, body fat from the US Navy circumference method, lean body mass, the waist-to-height ratio, the waist-to-hip ratio, ABSI, BAI, FFMI, BMR, TDEE, the ideal weight range for your height and the lean mass index. It is a body measurement calculator and a body composition calculator at the same time: the scale weight is split into fat mass and lean tissue, and the tape measurements describe your shape.

Most people reach this point after juggling four or five separate pages — this is meant to be the all in one body calculator. The dashboard is a body metrics calculator first: it answers “what is the full picture of my body data right now” rather than “do I pass one threshold”. Used as a BMI and body fat calculator, it shows the index and the circumference estimate side by side, each labelled with its own method, and the twelve cards behave like a compact health metrics dashboard — the readings sit in one column, so the pattern between them (a normal BMI next to a large waist, say) is visible instead of buried.

What the Twelve Cards Cover

The cards fall into three groups. Size: the BMI with both classification systems, the ideal weight range and the two tape ratios (waist-to-height and waist-to-hip). Composition: body fat from the circumference method, the lean body mass it implies, the lean mass index against the NHANES median, and the FFMI with its height normalisation. Energy and shape indices: BMR, TDEE, ABSI and BAI. Every card names its source in the note underneath the number, so a percentage from a regression is never mistaken for a measurement.

A printable body measurement chart captures the numbers; the dashboard reads them. The tape fields are exactly the measurements such a chart asks for — neck, waist and hip — and each one you fill in lights up the cards that use it, instead of leaving a later interpretation step.

The three circumference fields are optional, and a blank is deliberately not the same as a zero. Leave one empty and the cards that depend on it stay visible but show an em dash with a note naming exactly what is missing — the waist-to-height and ABSI cards read “Add waist”, the BAI card reads “Add hip”, the waist-to-hip card reads “Add waist and hip”, and the body-fat card lists what the formula needs (“Add neck, waist” for a man with both missing, “Add neck, waist and hip” for a woman with all three missing). The BMI, BMR, TDEE and ideal-weight cards never need a tape measure, so they keep working from height, weight, age and sex alone.

Card	What it needs	When that input is blank
BMI, BMR, TDEE, ideal weight	height, weight, age, sex	always computed
Waist-to-height ratio, ABSI	waist	— with “Add waist”
BAI	hip	— with “Add hip”
Waist-to-hip ratio	waist and hip	— with “Add waist and hip”
Body fat, lean mass, FFMI, lean mass index	neck and waist (women also hip)	— with the missing measurement named

A value that is typed but out of range is a different case, and it gets a different answer. Instead of recomputing, each field reports its own specific message — a neck below 20 cm shows “Neck is out of range — enter 20 to 100 cm (8 to 39 in).”, a hip below 50 cm shows the hip message — and the previous result stays on screen rather than being wiped, so you can see what you are correcting. A measurement that is legal but impossible for the model (a waist smaller than the neck) is a third case again: the body-fat card then reads “Waist must exceed neck” (“Waist + hip must exceed neck” for women), the lean-mass card reads “Body fat could not be estimated”, and the FFMI and lean-mass-index cards read “Needs a body-fat estimate” — each naming its own cause, rather than pretending a number was missing.

Formulas and Reference Bands Behind the Cards

All eight body apps on this site share one calculation core, so the dashboard cannot disagree with the single-purpose pages: the same inputs produce the same digits, by construction, and a test suite asserts that item by item. The tool computes in metric internally and converts anything imperial on entry, so a height typed as 5 ft 9 in (175.26 cm) or a weight typed as 154.3 lb gives exactly the same readings as the metric entry.

Symbol	Meaning	Formula and source
W	weight in kilograms	your input, converted from pounds if needed
H	height (metres, or centimetres where marked)	your input, feet and inches converted if needed
A	age in years	used by BMR, ABSI and BAI bands
s	sex constant	+5 for men, −161 for women (Mifflin-St Jeor)
k	activity factor	1.2 / 1.375 / 1.55 / 1.725 / 1.9
N, waist, hip	circumferences in centimetres	optional inputs; each has its own accepted range
BMI	body mass index	W ÷ H² (WHO screening ratio)
BF%	body fat, circumference method	495 ÷ D − 450, with D from the Navy regression (Hodgdon & Beckett 1984 + Siri)
LBM	lean body mass	W × (1 − BF% ÷ 100) — the direct method
WHtR / WHR	waist ratios	waist ÷ H, waist ÷ hip (NICE bands; WHO 2008 reference lines)
ABSI	a body shape index	waist(m) ÷ (BMI^⅔ × H(m)^½), then a z-score (Krakauer & Krakauer 2012)
BAI	body adiposity index	hip(cm) ÷ H(m)^1.5 − 18 (Bergman et al. 2011)
FFMI	fat-free mass index, normalised	FFM ÷ H(m)² + 6.1 × (1.8 − H(m)) (Kouri et al. 1995)
LMI	lean mass index	LBM ÷ H(m)²; NHANES 1999–2004 median 17.7 (men) / 14.6 (women) kg/m²

Index, energy and the ideal range. The BMI is the headline, and the BMR and TDEE cards use the same Mifflin-St Jeor equation as the enhanced BMI page:

\[ \text{BMI} = \frac{W}{H^{2}}, \qquad \text{BMR} = 10W + 6.25H – 5A + s, \qquad \text{TDEE} = \text{BMR} \times k, \qquad \text{ideal weight} = \text{BMI}_{band} \times H^{2} \]

Body fat, circumference method. The dashboard’s body-fat card is the US Navy regression, then the Siri conversion from density to percentage:

\[ \text{BF}\% = \frac{495}{D} – 450, \qquad D_{\text{men}} = 1.0324 – 0.19077\log_{10}(waist – neck) + 0.15456\log_{10}(H) \]

The tape ratios and the two shape indices. Ratios are lengths divided by lengths; ABSI is the only card whose raw value is not readable on its own, which is why it is always shown with a z-score:

\[ \text{WHtR} = \frac{waist}{H}, \qquad \text{WHR} = \frac{waist}{hip}, \qquad \text{ABSI} = \frac{waist_{m}}{\text{BMI}^{2/3} \times H_{m}^{1/2}}, \qquad z = \frac{\text{ABSI} – \mu}{\sigma} \]

\[ \text{BAI} = \frac{hip_{cm}}{H_{m}^{1.5}} – 18, \qquad \text{FFMI} = \frac{FFM}{H_{m}^{2}} + 6.1 \times (1.8 – H_{m}), \qquad \text{LMI} = \frac{LBM}{H_{m}^{2}} \]

where: W is weight in kilograms, H is height in centimetres inside the Navy and BMR equations and in metres inside the indices, A is age in years, s is +5 for men and −161 for women, k is the activity factor from 1.2 (sedentary) to 1.9 (extra active), and the reference constants are the WHO BMI cut-offs (18.5 / 25 / 30), the Asian-Pacific cut-offs (18.5 / 24 / 28), the NICE waist-to-height bands (0.4 / 0.5 / 0.6), the WHO waist-to-hip reference lines (0.90 for men, 0.85 for women — example values in the 2008 report, with 1.0 marking a substantially increased risk), the Krakauer ABSI quintiles (converted per sex and age band), the Bergman BAI table (20–40 / 41–60 / 61–79), the Kouri FFMI reference line (about 25 for men, 22 for women, an observation from that 1995 sample rather than a threshold) and the NHANES median for the lean mass index.

Precision and boundaries. Results are rounded to two decimals unless a card says otherwise: BMI, body fat, BAI and the lean mass index to one decimal, the ratios to two decimals, ABSI to five decimals, and the calories to the nearest 10 kcal — these are estimates, and printing 1,648.75 kcal would suggest an accuracy the formula does not have. Only positive numbers are accepted, and each field has its own range: height 50 to 260 cm, weight 10 to 500 kg, age 2 to 120, neck 20 to 100 cm, waist 30 to 250 cm, hip 50 to 250 cm. The ranges are typo guards, not medical limits.

How to Use the Body Data Dashboard

1. Pick the unit system. Imperial height is entered as two fields, feet and inches, because 5.11 ft is not 5 ft 11 in; switching units later converts the values you already typed.
2. Enter sex, age, height and weight. The form opens with a worked default (a 175 cm, 70 kg, 30-year-old man), so you always see a complete result and can check what changes when you edit one field.
3. Choose the activity level for the TDEE card — sedentary, light, moderate, active or very active, the usual factors from 1.2 to 1.9. The default is moderate, 1.55.
4. Optionally measure the neck, waist and hip. Waist unlocks two cards, hip unlocks the BAI, and the two together with the neck unlock the body-fat estimate and everything derived from it (lean mass, FFMI, lean mass index). Use a soft tape, keep it level, and do not pull it tight.
5. Read the row of cards rather than a single number. A normal BMI with a waist-to-height ratio at or above 0.5 is the classic pattern the BMI card alone hides.
6. Come back and re-enter rather than eyeballing a trend: the share link encodes the inputs, not the result, so a link you saved last month recomputes under the current conventions instead of freezing an old number.

Worked Examples

All three examples below are metric; the dashboard prints the same values in pounds and inches when the imperial toggle is on. Each table lists the twelve cards exactly as the dashboard displays them, including the note under each number.

Example 1 — a 30-year-old man, 175 cm and 70 kg

Neck 38 cm, waist 85 cm, hip 95 cm, moderate activity. The headline reads 22.9 with the equation 70 kg ÷ (1.75 m)² = 22.9, and the BMI card’s note is Normal · Normal (Asian-Pacific) — normal under both scales at this size. The circumference estimate uses the difference between waist and neck: (W − N) = 47 cm → density 1.0601 g/mL, and the Siri conversion turns that density into 16.9% — the card labels it Fitness · Navy method. The lean-mass card applies the direct method to the unrounded estimate: 70 × (1 − 0.16938) = 58.1 kg, so the fat mass is 11.9 kg. The waist-to-height ratio is 85 ÷ 175 = 0.49, under the 0.5 line; the waist-to-hip ratio is 85 ÷ 95 = 0.89 against the WHO reference line of 0.90. ABSI is 0.85 ÷ (22.857^(2/3) × √1.75) = 0.07978, and against the men 30–49 reference of 0.0805 ± 0.0051 that is z = (0.07978 − 0.0805) ÷ 0.0051 = -0.14, an average reading. BAI uses the hip alone: 95 ÷ 1.75^1.5 − 18 = 23.0%, the overweight band for a man aged 20–40. FFMI starts from the same lean mass: 58.1434 ÷ 1.75² = 18.98, plus the 6.1 × (1.8 − 1.75) = +0.31 height adjustment for the normalised 19.3. The energy cards: BMR = 10 × 70 + 6.25 × 175 − 5 × 30 + 5 = 1,650 kcal, and TDEE = 1,650 × 1.55 = 2,560 kcal. The ideal weight card reverses the BMI band: 18.5 × 1.75² = 56.7 kg to 24.9 × 1.75² = 76.3 kg, with a BMI-22 target of 67.4 kg. The copy summary condenses the whole card into one line: BMI 22.9 (Normal) · body fat 16.9% (Fitness) · lean mass 58.1 kg · WHtR 0.49 · WHR 0.89 · FFMI 19.3 · BMR 1,650 kcal · TDEE 2,560 kcal.

Card	What the dashboard shows
BMI — WHO / Asian-Pacific	22.9 — Normal / Normal
Body fat — Navy circumference method	16.9% — Fitness / fat mass 11.9 kg
Lean body mass	58.1 kg — Fat mass 11.9 kg
Waist-to-height ratio	0.49 — Healthy
Waist-to-hip ratio	0.89 — Within WHO line
ABSI	0.07978 — z -0.14 · Average
BAI	23.0% — Overweight
FFMI, normalised	19.3 — Average
BMR — Mifflin-St Jeor	1,650 kcal
TDEE — BMR × 1.550	2,560 kcal
Ideal weight — BMI 18.5 to 24.9	56.7 kg – 76.3 kg — target 67.4 kg
Lean mass index	19.0 kg/m² — median 17.7 kg/m²

Example 2 — a 40-year-old woman, 165 cm and 62 kg

Neck 32 cm, waist 72 cm, hip 98 cm, moderate activity. The headline is 22.8 — 62 kg ÷ (1.65 m)² = 22.8 — Normal under both scales. The female Navy formula adds the hip to the girth term: (W + Hip − N) = 138 cm → density 1.0368 g/mL → 27.4%, the Average band for women (women carry more essential fat than men, and the regression reflects it). Lean mass = 62 × (1 − 0.274256) = 45 kg, fat mass 17 kg. Waist-to-height: 72 ÷ 165 = 0.44; waist-to-hip: 72 ÷ 98 = 0.73 against the 0.85 line for women. ABSI = 0.72 ÷ (22.773^(2/3) × √1.65) = 0.06977, which against the women 30–49 reference of 0.0780 ± 0.0050 gives z = (0.06977 − 0.0780) ÷ 0.0050 = -1.65 — a Very low reading. BAI = 98 ÷ 1.65^1.5 − 18 = 28.2%, Healthy in the 20–40 band her age falls into. FFMI = 44.9961 ÷ 1.65² = 16.527, plus 6.1 × (1.8 − 1.65) = +0.915 → 17.4. BMR = 620 + 1031.25 − 200 − 161 = 1,290 kcal; TDEE = 1,290 × 1.55 = 2,000 kcal. Ideal weight: 50.4 kg to 67.8 kg, target 59.9 kg; lean mass index 16.5 kg/m² against the women’s median of 14.6 kg/m². Her copy summary reads: BMI 22.8 (Normal) · body fat 27.4% (Average) · lean mass 45 kg · WHtR 0.44 · WHR 0.73 · FFMI 17.4 · BMR 1,290 kcal · TDEE 2,000 kcal.

Card	What the dashboard shows
BMI — WHO / Asian-Pacific	22.8 — Normal / Normal
Body fat — Navy circumference method	27.4% — Average / fat mass 17 kg
Lean body mass	45 kg — Fat mass 17 kg
Waist-to-height ratio	0.44 — Healthy
Waist-to-hip ratio	0.73 — Within WHO line
ABSI	0.06977 — z -1.65 · Very low
BAI	28.2% — Healthy
FFMI, normalised	17.4 — Above average
BMR — Mifflin-St Jeor	1,290 kcal
TDEE — BMR × 1.550	2,000 kcal
Ideal weight — BMI 18.5 to 24.9	50.4 kg – 67.8 kg — target 59.9 kg
Lean mass index	16.5 kg/m² — median 14.6 kg/m²

Example 3 — a 45-year-old man, 180 cm and 95 kg

Neck 40 cm, waist 102 cm, hip 105 cm, moderate activity. The headline is 29.3 (95 kg ÷ (1.8 m)² = 29.3) → Overweight under the WHO scale and already Obese under the Asian-Pacific scale, which puts its obesity line at 28 — the BMI card’s note reads Overweight · Obese (Asian-Pacific). Girth term (W − N) = 62 cm → density 1.0390 g/mL → 26.4%, the Obese band. Lean mass = 95 × (1 − 0.264011) = 69.9 kg, fat mass 25.1 kg. Waist-to-height: 102 ÷ 180 = 0.57 — the Increased band, the signal the BMI card cannot produce. Waist-to-hip: 102 ÷ 105 = 0.97, above the 0.90 reference line. ABSI = 1.02 ÷ (29.321^(2/3) × √1.8) = 0.07995 → z = (0.07995 − 0.0805) ÷ 0.0051 = -0.11, average. BAI = 105 ÷ 1.8^1.5 − 18 = 25.5%, Overweight. FFMI = 69.9189 ÷ 1.8² = 21.58, and at exactly 1.80 m the height adjustment is zero, so the normalised reading is 21.6 — the same as his lean mass index, 21.6 kg/m², which is where the two cards are expected to meet. BMR = 950 + 1125 − 225 + 5 = 1,860 kcal; TDEE = 1,860 × 1.55 = 2,880 kcal. Ideal weight: 59.9 kg to 80.7 kg, target 71.3 kg. His copy summary reads: BMI 29.3 (Overweight) · body fat 26.4% (Obese) · lean mass 69.9 kg · WHtR 0.57 · WHR 0.97 · FFMI 21.6 · BMR 1,860 kcal · TDEE 2,880 kcal.

Card	What the dashboard shows
BMI — WHO / Asian-Pacific	29.3 — Overweight / Obese
Body fat — Navy circumference method	26.4% — Obese / fat mass 25.1 kg
Lean body mass	69.9 kg — Fat mass 25.1 kg
Waist-to-height ratio	0.57 — Increased
Waist-to-hip ratio	0.97 — Above WHO line
ABSI	0.07995 — z -0.11 · Average
BAI	25.5% — Overweight
FFMI, normalised	21.6 — Above average
BMR — Mifflin-St Jeor	1,860 kcal
TDEE — BMR × 1.550	2,880 kcal
Ideal weight — BMI 18.5 to 24.9	59.9 kg – 80.7 kg — target 71.3 kg
Lean mass index	21.6 kg/m² — median 17.7 kg/m²

Body Data Dashboard FAQ

What is a body data dashboard?

It is one screen that computes twelve body indicators from a single input panel — BMI under two standards, body fat, lean mass, WHtR, WHR, ABSI, BAI, FFMI, BMR, TDEE, ideal weight and the lean mass index. The point of collecting them together is comparison: the same body read through twelve lenses, where a blind spot of one number is a visible reading on another.

Why does the dashboard’s body fat percentage differ from the enhanced BMI calculator’s?

They are two estimation methods, not two answers. The dashboard uses the US Navy circumference regression on the neck, waist and hip; the enhanced BMI page back-derives body fat from the BMI, age and sex (Deurenberg). For the same 175 cm, 70 kg, 30-year-old man the dashboard reads 16.9% while the Deurenberg estimate reads 18.1% — both are correct outputs of their own model, and each card names the method so the two are never mixed up. When a real measurement is available (a DEXA scan, say), compare it with the trend of one method over time, not with the absolute gap between two.

Do I have to fill in the neck, waist and hip fields?

No — they are optional, and leaving them blank is a normal state that the dashboard handles explicitly. The cards that depend on a blank field show an em dash with a note naming what is missing (“Add waist”, “Add hip”, “Add neck, waist”), while BMI, BMR, TDEE and the ideal weight range keep computing from height, weight, age and sex. If you own a tape measure, the waist is the single most valuable one to add: it unlocks the waist-to-height ratio, the cheapest useful check of central fat.

What happens if a measurement is outside the accepted range?

You get that field’s own message instead of a result: a neck below 20 cm reports “Neck is out of range — enter 20 to 100 cm (8 to 39 in).”, a waist outside 30 to 250 cm reports the waist range, and so on. The previous result stays on screen while you correct the value, so a typo never silently becomes a number. Blank and zero are also kept apart: an empty hip shows “Add hip”, while a hip of 0 is rejected as out of range.

Can the BMR and TDEE cards be used as a calorie calculator?

They give the two halves of that answer: BMR is the energy you would burn at complete rest (Mifflin-St Jeor), and TDEE multiplies it by your activity factor for the day. For the 70 kg man above that is 1,650 kcal at rest and 2,560 kcal at moderate activity — eat near the TDEE to maintain, below it to lose. The card does not print deficit targets; the calorie tiers on the enhanced BMI page do that from the same two numbers.

Does the dashboard ever disagree with the single-purpose calculators?

It cannot: the eight body apps share one calculation core, and an automated suite asserts the readings are identical digit for digit. For the 175 cm man with an 85 cm waist, the dashboard’s waist-to-height card reads 0.49, exactly what the waist-to-height ratio page prints; the body-fat card reads 16.9%, the same as the circumference page; the ABSI, BAI and FFMI cards match their single-purpose pages the same way. The only deliberate differences are interface ones — which inputs sit on the page, and which cards are shown.

Does it work in pounds, feet and inches?

Yes. In imperial mode the height splits into feet and inches in two fields — 5 ft 9 in (175.26 cm) cannot be mistyped as 5.9 ft — and the weight is read in pounds. Switching units converts the values already entered instead of relabelling them, so 70 kg becomes 154.3 lb rather than “70 lb”, and the card readings stay the same. The circumference fields follow the same rule, in inches.

Related Tools

The dashboard is the overview; the single-purpose pages are where one number gets the full explanation. The enhanced BMI calculator is the same BMI, BMR, TDEE and ideal-weight core with BMI Prime, the ponderal index, body surface area and calorie tiers on top. The body fat calculator walks through the circumference method on its own, including the fat-mass and lean-mass split. The waist-to-height ratio calculator turns the 0.5 rule into a page you can check without filling in anything else. Keep the dashboard open as the health metrics dashboard, and use the single-purpose pages when a card raises a question.