How to Figure Out How Much Percentage of Body Fat to Lose

Percentage of body fat is the amount of body fat you have in relation to the amount of lean mass. Body fat percentage varies by individual, but the healthy range for women is 15 to 25 percent and the healthy range for men is 10 to 20 percent. Once you know your body fat percentage, you can use that number to determine the percentage of body fat you need to lose to stay in the healthy range. You can also use the body fat percentage to determine how many pounds of fat you need to lose.

Calculate the Percentage

Weigh yourself with a body fat scale to determine your weight and current body fat percentage (example: 150 lbs. with 35 percent body fat). Record your body fat percentage with a pencil and paper.

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Determine your target body fat percentage. Your target body fat percentage depends on your gender and personal choice. The lower the number, the harder you will have to work to achieve and maintain that body fat percentage.

Subtract your target body fat from your current body fat percent to determine the percent of body fat to lose (for example: 35 percent body fat – 15 percent body fat = 20 percent body fat to lose).

Calculate the Pounds

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Divide your body fat by 100 to convert your body fat percent to a decimal (for example: 35 / 100 = .35). Use the same equation to convert your target body fat percent: 15 / 100 = .15

Multiply the decimal for your body fat by your total body weight to get your current fat weight (for example: 150 x .35 = 52.5 lbs. fat).

Multiply the decimal for your target body fat by your total body weight to get your target fat weight (example: 150 x .15 = 22.5 lbs. fat).

Subtract your target fat from your current fat to determine the pounds of fat you need to lose to reach your goal (for instance, 52.5 -22.5 = 30 lbs. of fat).