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.

25% Body Fat — For Men Overweight

Significant belly fat. Chest carries visible fat. Double chin may develop. Elevated health risks — time to take action.

For Men For Women

Appearance

Significant belly fat. Chest carries visible fat. Double chin may develop. Elevated health risks — time to take action.

Health Level

Elevated health risks. Losing body fat through diet and exercise is strongly recommended for long-term health.

How to Reach 25% Body Fat

Nutrition

Start with a 300-500 calorie deficit. Prioritize protein and vegetables. Reduce processed foods and sugary drinks.

Training

Start with walking 8-10K steps daily. Add 2-3x/week full-body strength training. Add 1-2 cardio sessions.

Timeline

12-24+ weeks depending on starting point. Use our Goal Timeline Calculator for a personalized plan. Focus on consistency over perfection.

Plan Your Timeline to 25% →

Calculate Your Current Body Fat →

Compare All Body Fat Percentages →