What is BFP (Body Fat Percentage)?

BFP stands for Body Fat Percentage - the proportion of your total body weight composed of fat tissue. It is a more accurate health indicator than weight or BMI alone.

How accurate is the Navy Method body fat calculator?

The U.S. Navy circumference method has an accuracy of ±3.5%, comparable to a $100 DEXA scan. It is much more reliable than BIA body fat scales which can vary ±10% based on hydration.

How do I calculate body fat percentage at home?

Use our free calculator with either the BMI-based formula (only needs height, weight, age, gender) or the U.S. Navy method (also requires neck, waist, and hip measurements with a tape measure).

What is a healthy body fat percentage?

For men, a healthy body fat percentage is typically 14-17% (fitness range). For women, a healthy range is 21-24%. Athletes tend to be lower: 6-13% for men, 14-20% for women.

How is BFP different from BMI?

BMI only considers height and weight, so it cannot distinguish between muscle and fat. BFP directly measures body composition. A muscular person may have a high BMI but a healthy BFP, while a skinny-fat person may have a normal BMI but a high BFP.

BMR Calculator with Body Fat Percentage

Only BMR tool using your body fat % for Katch-McArdle accuracy. Enter your body fat to get a BMR based on lean mass — far more precise than standard calculators.

Gender

Age

Height (cm)

Weight (kg)

Body Fat % (optional)

Without body fat %, we use Mifflin-St Jeor (weight-based). With it, we add Katch-McArdle (lean mass-based) for superior accuracy — especially useful for athletic builds.

What Is BMR (Basal Metabolic Rate)?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain vital functions — breathing, blood circulation, cell production, and organ function. It accounts for 60-75% of your total daily calorie burn. Use our BMR calculator above to find yours in seconds.

BMR Formulas: Mifflin-St Jeor vs Katch-McArdle

Our BMR calculator uses two scientifically validated formulas:

Mifflin-St Jeor: The most widely used BMR formula. Requires only height, weight, age, and gender. Accurate for most people.
Katch-McArdle: Uses your lean body mass (LBM) instead of total body weight. More accurate for athletic and muscular individuals. Enter your body fat percentage to enable this formula.

When body fat % is provided, we display both formulas and average them for maximum accuracy.

Understanding Your BMR Results

Your BMR represents your resting calorie burn. To find your total daily energy expenditure (TDEE), multiply your BMR by an activity factor:

Sedentary (desk job, no exercise): BMR × 1.2
Light (1-3 workouts/week): BMR × 1.375
Moderate (3-5 workouts/week): BMR × 1.55
Active (6-7 workouts/week): BMR × 1.725
Very Active (physical job + training): BMR × 1.9

BMR vs RMR (Resting Metabolic Rate)

BMR and RMR are often used interchangeably, but there is a subtle difference: BMR is measured under strict laboratory conditions (complete rest, fasted, dark room), while RMR is measured under less restrictive conditions. In practice, RMR is slightly higher than BMR (about 10%). Our calculator provides BMR estimates that are close to RMR values.

Why Use a BMR Calculator with Body Fat?

Standard BMR calculators only use total body weight, which overestimates calorie needs for people with high body fat and underestimates for muscular individuals. By entering your body fat percentage, our calculator uses the Katch-McArdle formula based on lean mass — giving you a more accurate result tailored to your body composition.

BMR Calculator for Men vs Women

Men typically have a higher BMR than women of the same weight because muscle tissue burns more calories than fat tissue. The Mifflin-St Jeor formula accounts for this with different constants for each gender. Our calculator automatically adjusts based on your selected gender.

Calculate Your Body Fat First

For the most accurate BMR, you need your body fat percentage. Use our Navy method calculator — it takes 2 minutes and is ±3.5% accurate.

Calculate Your Body Fat First →

BMR Calculator FAQ

What is a good BMR?

A normal BMR for adult men ranges from 1,600 to 2,000 kcal/day, while women typically range from 1,400 to 1,700 kcal/day. However, BMR varies greatly based on height, weight, age, and muscle mass. There is no 'good' or 'bad' BMR — it is simply a baseline for understanding your calorie needs.

How accurate is this BMR calculator?

Our BMR calculator uses two validated formulas. Mifflin-St Jeor is accurate within ±10% for most people. Katch-McArdle (when body fat is provided) is even more accurate for athletic builds. For best results, measure your body fat first using our Navy method calculator.

Should I use BMR or TDEE for weight loss?

Use TDEE (Total Daily Energy Expenditure) for weight loss planning. TDEE = BMR × activity factor. Eat 300-500 calories below your TDEE for sustainable fat loss of 0.5-1 lb per week.

How do I calculate my BMR without body fat?

Simply leave the body fat field empty. Our calculator will use the Mifflin-St Jeor formula, which only needs height, weight, age, and gender. For greater accuracy, calculate your body fat first and enter it to enable Katch-McArdle.

What is the Katch-McArdle formula?

The Katch-McArdle formula calculates BMR using lean body mass: BMR = 370 + 21.6 × LBM. It is more accurate than weight-based formulas for people who know their body fat percentage, especially athletes and bodybuilders.