Know Your Numbers
Discipline begins with awareness. Enter your measurements once and receive every number that matters: body fat, lean mass, metabolic rate, daily calorie target, and your ideal bedtime. One form. Complete awareness.
Measure Once, Honestly
Tape measurements are optional but improve accuracy. Everything stays on your device.
Your complete numbers will appear here.
Fill in the form once and press the button.
Now Put Your Numbers to Work
The SHUYO Score
Fifteen questions across six dimensions. See where your practice actually stands.
03The Daily Practice
Four small practices a day, and a calendar that records every day you keep them.
04The Free Trial Session
Your numbers, measured properly by a coach, and a plan built on top of them.
What Each Measurement Actually Tells You
These calculators return four numbers: body fat percentage, lean body mass, basal metabolic rate and total daily energy expenditure. Each answers a different question, and each is useful only when you understand what it can and cannot tell you.
Body fat percentage describes composition rather than weight. Two people at the same weight and height can carry very different amounts of muscle, which is why the scale alone is a poor guide. The estimate here uses circumference measurements, so treat it as a reliable working figure rather than a laboratory result.
Lean body mass is everything that is not fat: muscle, bone, organs, water. It matters because lean mass is what you are protecting during fat loss. A diet that drops weight while stripping lean mass leaves you lighter, weaker and more likely to regain.
BMR is what your body burns at complete rest, calculated here with the Katch-McArdle formula, which uses lean mass rather than total weight and is therefore more accurate for people who train. TDEE is BMR multiplied by your activity level, and it is the number your daily intake should be set against.
The honest caveat: every one of these is an estimate. Formulas approximate, tape measures vary and activity multipliers are broad. Use them as a starting point, then let the trend over four to six weeks correct the estimate. What your body actually does is better data than any equation.
Once you have your numbers, the SHUYO Score shows which dimension of your practice needs attention first, and SHUYO Fuel turns the targets into meals calculated from your assessment.
How accurate are these calculators?
Circumference-based body fat estimates typically fall within three to four percentage points of a DEXA scan. That is close enough to track direction reliably, which matters more than a single precise figure.
Should I eat at my BMR or my TDEE?
Neither, as a rule. TDEE is your maintenance estimate. Fat loss generally sits modestly below it and muscle gain modestly above it. Eating at or below BMR for any length of time tends to cost you lean mass.
How often should I remeasure?
Every four weeks, in the morning, before eating, in the same conditions each time. Consistency of method matters more than precision of instrument.