How to Use the Body Fat Loss Calculator
Enter your current weight, body fat percentage, target body fat percentage, and weekly workout frequency. The calculator estimates how many weeks it will take to reach your goal, assuming your lean mass stays constant throughout the process.
Calculation Method
Lean mass = current weight ร (1 โ current BF% รท 100)
Target weight = lean mass รท (1 โ target BF% รท 100)
Fat to lose = current weight โ target weight
Weekly fat loss is estimated at 0.2 kg (1 workout/week) up to 0.8 kg (6+ workouts/week), assuming a moderate calorie deficit alongside regular exercise.
Healthy Body Fat Ranges
For men, a healthy range is 15โ20% and for women, 20โ25%. Visible abs typically appear at 10โ12% for men and 16โ19% for women. Setting targets too low can be harmful, so consult a professional if unsure.
Practical Tips
Losing 0.5 kg of fat per week requires roughly a 500 kcal daily deficit. Combining dietary changes (โ250 kcal/day) with exercise (โ250 kcal/day) is the most effective strategy while preserving muscle mass.
Frequently Asked Questions
This tool provides a general estimate. Actual results vary based on metabolism, diet quality, sleep, and hormones. Reassess every 2โ4 weeks with updated measurements for best accuracy.
Yes, through diet alone, but you risk losing muscle mass. Pairing calorie restriction with resistance training and adequate protein (1.5โ2 g/kg body weight) helps preserve lean mass while reducing fat.