Unlock your true fitness stats using the gold-standard US Navy Method.
Enter your stats to see results
Body Fat Percentage (BFP) is the total mass of fat divided by total body mass, multiplied by 100. It includes essential body fat (necessary to maintain life) and storage body fat.
Why it matters: BFP is a better indicator of health than BMI (Body Mass Index) because it distinguishes between fat mass and muscle mass. A very muscular athlete might have a high BMI but low body fat.
Healthy ranges vary by age and gender. Women naturally need higher body fat for reproductive health.
| Category | Women | Men |
|---|---|---|
| Essential Fat | 10-13% | 2-5% |
| Athletes | 14-20% | 6-13% |
| Fitness | 21-24% | 14-17% |
| Average | 25-31% | 18-24% |
| Obese | 32%+ | 25%+ |
No, "spot reduction" is a myth. You lose fat systematically across your entire body through a calorie deficit.
For men, yes, this is a lean athletic level. For women, 10% is dangerously low (essential fat range) and can cause hormonal issues.
