Body Fat Goal Calculator
Calculate how much weight to lose and how long it will take to reach your goal body fat %
✓ Personalized fat loss timeline based on science
✓ Safe and sustainable weight loss recommendations
✓ Calculates target weight and timeframe
🎯 Body Fat Goal Calculator
Calculate how much weight to lose and how long it will take to reach your goal body fat %
How Much Fat Do I Need to Lose?
Planning your fat loss journey requires understanding both your starting point and your destination. This free calculator helps you determine exactly how much fat you need to lose to reach your target body fat percentage, along with a realistic timeline based on proven safe weight loss rates.
Safe Fat Loss Rates: The Science
- Recommended Rate: 0.5-1% of bodyweight per week
- Maximum Sustainable Rate: 1-1.5% of bodyweight per week
- Why This Matters: Faster loss often means muscle loss and metabolic adaptation
How Long Will It Take to Reach My Goal?
The calculator provides a realistic timeline based on your starting body fat percentage, target percentage, and current weight. Most people can safely lose 1-2 pounds of fat per week while preserving muscle mass through proper nutrition and resistance training.
Why Track Body Fat vs Scale Weight?
- Body Composition: Muscle is denser than fat, so scale weight can be misleading
- Progress Tracking: Body fat percentage shows real fat loss progress
- Health Metrics: Body fat percentage is a better health indicator than BMI
Start with Your Current Body Fat Percentage
If you haven't calculated your current body fat percentage yet, use our main calculator first to get an accurate baseline measurement.
Calculate Current Body Fat →