How Much Fat Do I Need to Lose? Calculator
To find how many kg of fat to lose: Fat mass = weight x current BF%. Lean mass = weight - fat mass. Target fat mass = lean mass / (1 - target BF%). Fat to lose = current fat mass - target fat mass. Example: 80kg at 30% BF with 20% BF goal: current fat = 24kg, lean = 56kg, target fat = 56/0.80 = 70kg total, target fat mass = 14kg. Fat to lose: 10kg.
Body Fat %
16.94%
Category
Fitness
US Navy body fat formula. Men: measure neck and waist at navel. Women: also measure hips at widest point. Athletes: 6-14% (M) / 14-21% (F). Average: 18-25% (M) / 25-32% (F).
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Common questions about How Much Fat Do I Need to Lose? Calculator
How fast can I lose body fat safely?
A safe rate of fat loss is 0.5-1% of body weight per week. For an 80kg person, that is 0.4-0.8kg per week. Faster loss risks losing muscle along with fat. Each 0.5kg of fat requires a caloric deficit of approximately 3,500 calories (500 calorie/day deficit for a week). Training maintains muscle mass during a deficit.
Can I spot-reduce fat from my belly?
Spot reduction is largely a myth. Doing 100 crunches a day does not specifically remove belly fat. Fat loss happens systemically based on genetics and hormones. However, visceral fat (the dangerous kind around organs) tends to respond well to any caloric deficit and exercise. Compound exercises (squats, deadlifts) burn more total calories than isolation exercises like crunches.
What role does diet vs exercise play in fat loss?
Diet accounts for roughly 70-80% of fat loss results; exercise 20-30%. You cannot out-run a bad diet - a 30-minute jog burns about 300 calories, erased by one large samosa (350 calories). However, exercise preserves muscle during deficit (critical), improves insulin sensitivity, boosts metabolism modestly, and dramatically improves body composition vs diet alone.