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 is a free, repeatable home estimate with typical variability of ±3-4%. It is most useful for tracking trends over time. BIA scales can vary significantly based on hydration. Neither method is equivalent to a DEXA scan or clinical assessment.

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.

Your Complete Fitness Dashboard

Calculate your body fat, plan your timeline, and track your progress — all in one place. No account needed. Everything stays on your device.

Step 1

Calculate Your Body Fat

Find out exactly where you stand with our dual-method body fat calculator

Step 2

Plan Your Timeline

See how long it will take to reach your goal and what daily deficit you need

Gender

Current Body Fat %

Current Weight (kg)

Goal Body Fat %

Healthy goals: Male: 10-17% | Female: 18-25%

Step 3

Track Your Progress

Save measurements weekly and watch your trend line go down

📊 Why Track Trends, Not Daily Numbers?

Your weight fluctuates daily by 1-3 kg due to water, sodium, carbs, digestion, and hormones. These fluctuations mask real progress. A trend weight smooths this noise so you can see the actual direction.

• Trend weight uses an exponential moving average — recent data weighs more, but old data still matters.
• Do not adjust calories based on one day. Wait at least 7-10 days of data before evaluating.
• For women: menstrual cycle can shift weight 1-2 kg — compare to the same phase last month.
• For recomposition: waist circumference may be a better signal than weight when muscle is changing.

Your Progress Tracker

Start tracking your body fat percentage over time to see your progress. Add your first measurement below.