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.

BMR Calculator with Body Fat Percentage: Katch-McArdle Accuracy (Not Just Weight-Based)

Most BMR Calculators Get It Wrong for Athletes

Standard BMR calculators use only weight, height, age, and gender. The problem? They treat muscle and fat as equal. That's wrong.

200 lbs at 12% body fat = 176 lbs of calorie-burning muscle. 200 lbs at 35% body fat = 130 lbs of calorie-burning muscle.

Same weight. Completely different metabolisms. A standard calculator gives both people the exact same BMR. Our calculator corrects this.

Katch-McArdle: BMR from Lean Body Mass

When you enter your body fat percentage, our BMR calculator uses the Katch-McArdle formula:

BMR = 370 + (21.6 × lean body mass in kg)

Your lean body mass is calculated directly from your weight and body fat %. The result is a BMR based on your actual muscle mass — not an average assumption.

We also compute Mifflin-St Jeor and average the two. The dual-formula approach is why our calculator is more accurate for anyone who knows their body fat percentage.

When Do You Need Body Fat-Based BMR?

A standard BMR calculator works fine for average body composition. But you need body fat-based BMR if you:

Have more muscle than average (athlete, regular lifter)
Have less muscle than average (sedentary, post-diet muscle loss)
Are tracking body recomposition (building muscle while losing fat)
Want precise calorie targets for a cut or bulk

If you do not know your body fat percentage yet, use our free body fat calculator first — takes 2 minutes with a tape measure.

From BMR to What You Actually Eat

Your BMR is just the baseline. Multiply it by your activity level to get your TDEE (Total Daily Energy Expenditure):

Activity	Multiplier	Example (BMR 1,800)
Sedentary	×1.2	2,160 kcal
Light (1-3x/week)	×1.375	2,475 kcal
Moderate (3-5x/week)	×1.55	2,790 kcal
Active (6-7x/week)	×1.725	3,105 kcal
Very active (athlete)	×1.9	3,420 kcal

Our calculator shows all five, so you know exactly what to eat for cutting, maintenance, or bulking.

Calculate your true BMR: Free BMR Calculator with Body Fat →

BMR Calculator with Body Fat Percentage: Katch-McArdle Accuracy (Not Just Weight-Based)

Most BMR Calculators Get It Wrong for Athletes

Katch-McArdle: BMR from Lean Body Mass

When Do You Need Body Fat-Based BMR?

From BMR to What You Actually Eat

Calculate Your Body Fat Percentage

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