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.

Body Fat Goal Calculator

Calculate how much weight to lose and how long it will take to reach your goal body fat %

✓ Personalized fat loss timeline based on science

✓ Safe and sustainable weight loss recommendations

✓ Calculates target weight and timeframe

🎯 Body Fat Goal Calculator

Calculate how much weight to lose and how long it will take to reach your goal body fat %

How Much Fat Do I Need to Lose?

Planning your fat loss journey requires understanding both your starting point and your destination. This free calculator helps you determine exactly how much fat you need to lose to reach your target body fat percentage, along with a realistic timeline based on proven safe weight loss rates.

Safe Fat Loss Rates: The Science

Recommended Rate: 0.5-1% of bodyweight per week
Maximum Sustainable Rate: 1-1.5% of bodyweight per week
Why This Matters: Faster loss often means muscle loss and metabolic adaptation

How Long Will It Take to Reach My Goal?

The calculator provides a realistic timeline based on your starting body fat percentage, target percentage, and current weight. Most people can safely lose 1-2 pounds of fat per week while preserving muscle mass through proper nutrition and resistance training.

Start with Your Current Body Fat Percentage

If you have not calculated your current body fat percentage yet, use our main calculator first to get an accurate baseline measurement.

Calculate Current Body Fat →