Goal Setting Fat Loss Calculator

By | February 14, 2004


Want to reach a certain body fat percentage? This Goal Setting and Fat Loss Calculator will tell you how many weeks, based on the rate you are dropping weight, it will take to reach your goal, or how much fat you should lose per week to reach your goal in a specified time!

In the table below, you can enter your starting weight and body fat, and your goal body fat. You can then either input a number of weeks that you have to reach your goal, or the amount of weight that you are dropping each week.

Fat Loss and Goal Setting Calculator

Enter your beginning weight in pounds:
Enter your beginning bodyfat percentage:
Enter your target bodyfat percentage:

Enter the # of weeks to reach your goal:
-or- Enter the # of pounds per week you are currently losing:

Pounds of fat you need to lose per week:

(Weight * (BeginPct – EndPct)) / Weeks
-or- Weeks until you reach your goal:

(Weight * (BeginPct – EndPct)) / Pounds

Fat Loss Not As Complicated As It Seems

Losing fat is a straightforward proposition, but most people make it too complicated. The allure of programs that promise to allow you to “throw out the scale” and “gain muscle while you lose fat” is very hard to resist.

In reality, a beginner may gain a significant amount of muscle during the first several months of training, but those gains will slow as time progresses. Experienced lifters are lucky to gain a few pounds of muscle in a year!

Gaining Muscle isn’t as Simple

Gaining muscle is even more difficult when you are dropping body fat, and almost impossible when you are reaching extremely low body fat. It is not impossible, but very difficult.

Most bodybuilders go through a “leaning phase” where they cut fat and simply try to hang onto the muscle that they have – with a full understanding that they may lose some muscle in the process! It’s not as bad as it seems, though. Studies show that a person who is extremely lean is more likely to gain most of their weight back as muscle rather than fat!

Even if you drop 2 – 3 pounds of fat per week, you are not likely to gain muscle at the same rate. The bottom line is that the scale is a very useful tool for gauging progress. Since your weight will fluctuate throughout the week, it is best to measure at a consistent time on a consistent day of the week, once a week, to monitor your progress. If you are not dropping weight, and your goal is fat loss, you need to do two things:

(a) increase energy expenditure by engaging in more activity than you currently are, and
(b) decrease energy intake by slowly reducing the calories you are ingesting.

Drastic changes are not necessary – simply moving from 1/2 cup of oatmeal to 3/8 cups and 4oz of beef to 3.5oz can make all of the difference in the world.

The assumption is that you will neither gain nor lose muscle, and that all scale changes reflect fat loss – this is not always the case! Remember, too, that most males can only lose about 2 – 3 pounds of fat per week before they begin to lose muscle as well, and most women can only lose about 0.5 – 1.5 pounds of fat per week before the same issue arises. Therefore, you should try to manipulate your goals to stay within those ranges.