Am I Skinny Fat? Quiz
Find out if you have the "skinny fat" body type and get personalized advice on how to transform your physique.
What's your biological sex?
Men and women store fat differently and have different baseline muscle mass, which affects how 'skinny fat' presents.
What is "Skinny Fat"?
The Definition
"Skinny fat" (medically called "normal weight obesity") describes people who appear thin or normal weight but have a high body fat percentage and low muscle mass. They may have a healthy BMI but unhealthy body composition.
Common Causes
Chronic Dieting
Calorie restriction without strength training causes muscle loss
Cardio Only
Running/cycling without resistance training doesn't build muscle
Low Protein
Inadequate protein intake prevents muscle growth and maintenance
Sedentary Lifestyle
Sitting all day leads to muscle atrophy even at normal weight
The Solution: Body Recomposition
The fix for skinny fat is NOT more dieting. It's building muscle through strength training while eating adequate protein. This is called "body recomposition" - losing fat and gaining muscle simultaneously.
Common Mistake:
Many skinny fat people try to "cut" first to lose the belly fat. This usually makes things worse because they lose what little muscle they have, ending up even skinnier and still soft. Build muscle first.