How Much Body Fat Do I Have To Lose?

Calculate How Much Body Fat To Lose


If your goal is lose weight, get ready for a competition, or simply look better there are many ways both healthy and unhealthy to go about achieving your goal. how much body fat do I have to lose

Two of the most common ways which are not only unhealthy but also unsustainable are crash dieting and fad dieting.

With crash dieting you can lose weight relatively fast but at a cost. Let’s say you lost 20 pounds in 20 days, the first 6-10 pounds would be fluid while the rest would be fat and muscle.

So rather than lose your precious muscle you’ve worked so hard to build, in my opinion a sound strategy that includes a fat-burning training program and an individualized, nutritionally balanced meal plan works best.

First, you should set some physique goals for yourself.

What body fat percentage do you want to achieve?

Once you have that number the next step is to figure out how close you are to your goal. Without getting into all the ways to check body fat let’s cover the most effective ones; underwater weighing (quite costly), bio-electrical impedance analysis (BIA), and the skin-fold technique.

Once you know your current body fat percentage you will need to figure out how many pounds you need to lose to reach your goal.

Use the following formula:

  1. Current body weight x current body fat% = fat weight
  2. Current bodyweight – fat weight = fat-free weight
  3. Fat-free weight / desired  % of fat-free mass = goal weight
  4. Current body weight – goal weight = weight loss goal

Here’s an example, let’s say you weigh 195 pounds with a current body fat percentage of 15 percent and your goal is to achieve 10 percent body fat. Your goal weight will be composed of 10 percent fat and 90 percent fat-free mass.

So how many pounds do you need to lose?

Let’s do the calculation:

195 lb x .15 = 29.25 fat weight

195 lb – 29.25 = 165.75 fat-free weight

165.75 / .90 = 184.16 lb

195 lb – 184.16 lb = 10.84 lb

As you can see to achieve 10 percent body fat, you would need to lose 10.84 pounds. Now the key is you want those 10.84 pounds to be fat pounds so you want to minimize muscle loss as much as possible.

In addition to your diet, which we will cover in the next post, working out benefits you in three ways:

  1. Working out improves your rate of fat burning – Each workout can burn as much as 300-400 calories or more depending on your level of intensity not to mention the calories you burn doing cardio.
  2. Working out raises your resting metabolic rate – After you workout, your RMR stays elevated for several hours. With high intensity workouts this can go on for over 24 hours!
  3. Working out preserves muscle – Working out is one of the best ways to ensure you are losing weight from fat rather than from muscle.

There’s no question that you can lose weight by cutting calories but without working out you risk losing muscle as well. In addition, cutting calories too much can sabotage your efforts and actually slow down your metabolic rate.  Now that you know how much weight you need to lose let’s cover the number calories you need to consume to lose weight.

The good news is there are sound nutritional strategies that you can implement to lose body fat and retain muscle.  The best part is you don’t have to starve yourself, deprive yourself, or severely restrict calories to achieve your goal. Stay tuned!

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