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.

10% Body Fat — Men Athletic / Beach Body

Full six-pack visible. Good muscle definition. Some vascularity. This is the most popular goal physique for men. Achievable with consistent effort.

Appearance

Full six-pack visible. Good muscle definition. Some vascularity. This is the most popular goal physique for men. Achievable with consistent effort.

Health Level

🏆 Elite / Competition level. Very low body fat requires strict discipline. Not recommended to maintain year-round.

How to Reach 10% Body Fat

Nutrition

Extremely strict macro tracking. Very low calorie intake. High protein. Almost zero processed food or alcohol.

Training

Intense daily training. Heavy compound lifts + dedicated cardio. Professional programming recommended.

Timeline

12-24+ weeks from athletic level. Requires extreme consistency.

Calculate Your Current Body Fat →

Compare All Body Fat Percentages →