Fat Loss Calculator

On a 200 lb body at 25% body fat, you carry 50 lbs of fat and 150 lbs of lean mass. To reach 15% body fat while preserving lean mass, your target weight is 150 / 0.85 = 176.5 lbs, meaning you need to lose 23.5 lbs of pure fat.

For men: athletes 6 to 13%, fitness 14 to 17%, average 18 to 24%, obese 25%+. For women: athletes 14 to 20%, fitness 21 to 24%, average 25 to 31%, obese 32%+. The healthy fitness ranges support good hormonal health and athletic performance.

Roughly 12 to 20 weeks at a sustainable rate. A 200 lb person at 25% body fat dropping to 20% would lose about 12.5 lbs of fat. At 0.5 to 1 lb of fat loss per week, that is 12 to 25 weeks. Faster rates risk losing muscle.

Three rules: protein at 0.8 to 1.2 grams per lb of bodyweight, resistance training 3 to 5 days per week, and a moderate calorie deficit (500 to 750 cal/day max). Aggressive deficits over 1,000 cal/day cause 25 to 50 percent of weight loss to come from muscle.

Daily weight fluctuates 1 to 4 lbs from water, glycogen, sodium, and hormones. Body composition changes are slow. Track waist circumference, monthly photos, and how clothes fit alongside the scale for a clearer picture of fat loss.

Yes, but only in specific situations: beginners in their first year of training, returning lifters regaining lost muscle, or anyone significantly overweight. For experienced lifters at lower body fat, alternating cutting and bulking phases is more effective.

You can. Look for the "Embed" button near the top of this calculator. It lets you pick a size, border style, and color palette, then gives you an iframe tag to paste into any webpage. The widget is responsive, loads fast, and costs nothing. More details at calculory.com/services/embed-calculators.