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.

20% Body Fat — For Women Fitness / Ideal

Healthy body composition with visible muscle tone. Flat stomach — abs may show with flexing. This is the sweet spot: attractive, healthy, and sustainable.

For Men For Women

Appearance

Healthy body composition with visible muscle tone. Flat stomach — abs may show with flexing. This is the sweet spot: attractive, healthy, and sustainable.

Health Level

Healthy athletic range. This is a great goal physique — fit, healthy, and attractive.

How to Reach 20% Body Fat

Nutrition

Moderate calorie deficit. 1g protein per lb bodyweight. 80% whole foods. Limit alcohol.

Training

Strength training 3-4x/week. 2-3 cardio sessions. Progressive overload on key lifts.

Timeline

8-16 weeks from average. Achievable with consistent effort.

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