For a rough guide to Male Body Fat Percentage Examples, hover here
For a rough guide to Female Body Fat Percentage Examples, hover here
This recipe calculator is based on the desired outcome of healthy body composition:
12-18% body-fat for men
18-25% body-fat for women
This means if you're overweight, you should lose weight and if you're underweight, you should gain weight.
Regarding accuracy: the last thing I want is for people to become obsessive about the amounts. Aim to be as close to the target as possible, but as long as you're within 10% either way and feel appropriately full afterwards, you're good.