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Str11ve Score Calculator

Turn two InBody scans into one number. The Str11ve Score weights fat-mass loss and muscle-mass change together, so it rewards real recomposition instead of the scale going down at any cost.

The formula 100 × (0.65 × fat change + 0.35 × muscle change)

Run Your Numbers

Evaluate against 8 and 11 account for adaptation — they are not linear multiples of 4.
Enter as a percent.
Enter as a percent.
Where these land

Str11ve Score — 4-week zones · TBCI points

Fat-mass change — 4-week zones · percent of starting fat mass lost

Muscle-mass change — 4-week zones · percent of starting SMM

Goal when cutting is to hold or gain: Maintain, Growth and Beast are the zones to aim for.

This is a fitness progress tool, not medical advice. Consult a qualified professional for personalized guidance.

Your numbers, turned into a plan

Get this built around your week.

The score tells you what moved. A coach can tell you what to do next — which sessions to walk into, and what to keep an eye on between scans.

No InBody scans yet? The calculator needs two to compare. Claim a free pass and ask a coach about your first scan.

Or call the gym direct
(214) 470-7740

Calculate your score first.

The form opens with your numbers attached, so your coach starts from the same result you see.

Go to the calculator

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Frequently Asked Questions

How does the Str11ve Score work?

The score combines your fat-mass change (about 65% of the weighting) and your skeletal muscle change (about 35%). It rewards fat loss and muscle gain, and it discourages over-aggressive cuts that lose muscle.

What inputs do I need?

Start weight, start body-fat %, start SMM (skeletal muscle mass), current weight, current body-fat %, and current SMM.

What’s a good Str11ve Score?
  • Reset Zone — below the reset threshold for your time frame
  • Progress Zone — steady improvement
  • Strive Zone — strong transformation
  • Champion Zone — top-tier results for the selected 4-, 8- or 11-week window
Why do you have 4-, 8- and 11-week zones?

Your body adapts over time, and progress isn’t linear. Longer windows aren’t simple multiples of 4 weeks — the 8- and 11-week zones account for adaptation and plateaus.

For our 11-Week Elite Challenge there’s a structured rhythm to your weigh-ins: one at week 4, another at week 8, and your final weigh-in at week 11. These checkpoints align with the Str11ve scoring model to ensure realistic goal tracking, accountability and measurable results throughout the challenge.

What is the “Cut Smart” zone?

It’s the acceptable muscle change range while cutting — slight loss to flat. Dropping below the −5% threshold indicates over-cutting and elevated risk of lean-tissue loss.

What if my muscle goes down while I lose fat?

Small short-term losses can be normal. Stay above the Over-Cut threshold and focus on adequate protein, resistance training, sleep and a moderate deficit.

Do I enter body-fat as 25 or 0.25?

Enter either “25” or “25%”. The calculator handles both.

Does the calculator give medical advice?

No. It’s a fitness progress tool, not medical advice. Consult a qualified professional for personalized guidance.