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.

5% Body Fat — Men Shredded / Competition Lean

Full muscle definition with visible striations. Deep ab grooves. Prominent vascularity. Achievable with extreme diet discipline for short periods.

Appearance

Full muscle definition with visible striations. Deep ab grooves. Prominent vascularity. Achievable with extreme diet discipline for short periods.

Health Level

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

How to Reach 5% 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 →