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Weight Loss Percentage Calculator

See how much of your starting weight you have lost, how far you are toward your goal, and your average rate per week, measured against the milestones doctors use.

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Weight loss percentage
—% of starting weight lost
—
Total change
—
Average per week

Weekly loss of about 0.5–1% of body weight is a common, sustainable pace. Faster than that for weeks at a time usually costs more muscle.

Health milestones

Based on US clinical obesity guidelines. Your band is highlighted.

LossWhat it typically means
Under 3%A start. Often includes water; keep going.
3–5%Clinically meaningful: blood sugar and triglycerides often improve.
5–10%A common first goal, with greater benefits for blood pressure and cholesterol.
10% or moreSubstantial loss; plan for maintenance to keep it off.
Written by Updated Sources listed at the end

The formula

Weight loss % = (starting weight − current weight) ÷ starting weight × 100
Progress to goal % = (start − current) ÷ (start − goal) × 100

Worked examples

95 kg to 86 kg in 16 weeks, goal 80 kg(95 − 86) ÷ 95 × 100 = 9.5%. The goal is a 15.8% loss, and 9 of the 15 kg is done: 60% of the way. That is about 0.56 kg (0.59%) a week.
200 lb to 182 lb(200 − 182) ÷ 200 × 100 = 9%. Over 16 weeks that is 1.13 lb, or 0.56% of starting weight, a week.

Why 5% matters

The 2013 US guideline for managing overweight and obesity in adults found that sustained weight loss of 3–5% is likely to produce clinically meaningful improvements in triglycerides, blood glucose and the risk of developing type 2 diabetes, and that larger losses bring further benefits, including lower blood pressure and better cholesterol. That is why percentage, not kilograms, is the number to watch.

A healthy pace

A steady loss of about 0.5–1% of body weight a week usually comes from a deficit of 250–500 calories a day. Set yours with the cutting calorie calculator, and read how big your deficit should be before going lower.

When progress stalls

Weight loss slows as you get lighter, because your maintenance calories fall. Compare weekly averages, not single days, and recalculate after every 4–5 kg. How to track and adjust your calories shows the weekly routine, and why your TDEE drops explains plateaus.

Related

Track and adjust caloriesA weekly routine.Cutting calorie calculatorSet your deficit.TDEE calculatorRecalculate as you lose.

Sources

  1. Jensen MD, Ryan DH, Apovian CM, et al. 2013 AHA/ACC/TOS guideline for the management of overweight and obesity in adults. Circulation. 2014;129(25 Suppl 2):S102–S138. PubMed 24222017
  2. Centers for Disease Control and Prevention. Losing Weight: gradual, steady weight loss of about 1 to 2 pounds per week. cdc.gov.
  3. Hall KD, Sacks G, Chandramohan D, et al. Quantification of the effect of energy imbalance on bodyweight. Lancet. 2011;378(9793):826–837. PubMed 21872751

Frequently asked questions

How do I calculate weight loss percentage?
Subtract your current weight from your starting weight, divide by your starting weight, then multiply by 100. For example, from 95 kg to 86 kg: (95 − 86) ÷ 95 × 100 = 9.5%. The answer is the same in pounds or kilograms.
What is a good weight loss percentage?
US clinical guidelines describe sustained loss of 3–5% as enough to start producing meaningful health benefits, such as lower blood sugar and triglycerides, with greater loss bringing greater benefits. A 5–10% loss is a common first goal.
What percentage of weight loss per week is healthy?
Around 0.5–1% of body weight a week is a common guide. For a 90 kg person that is 0.45–0.9 kg a week. Leaner people should aim for the lower end.
Why is percentage better than kilograms?
Percentage makes progress comparable. Losing 5 kg is a much bigger change for a 60 kg person (8.3%) than for a 120 kg person (4.2%). Health guidelines are also written in percentages.