Weight Loss Percentage Calculator
Calculate how much body weight you have lost as a percentage of your starting weight.
A 5-10% reduction is commonly associated with improved cardiometabolic markers.
Weight Loss Percentage Interpretation
Use this as a trend tool. Most guidelines treat 5-10% body-weight reduction as a meaningful first milestone.
| RANGE | CATEGORY |
|---|---|
| -10-0 | Weight Gain Current weight is above your starting point. Check weekly trends before making major adjustments. |
| 0-5 | Modest Early progress range. Useful for building consistency while preserving training performance. |
| 5-10 | Clinically Meaningful A 5-10% reduction is commonly associated with improved cardiometabolic markers. |
| 10-15 | Significant Substantial progress. Maintain protein, sleep, and resistance training to reduce lean-mass loss. |
| 15-20 | High Higher total loss. Recovery and adherence become more important as adaptation increases. |
| 20-30 | Very High Large reduction from baseline. Consider periodic maintenance blocks for long-term sustainability. |
| 30+ | Extreme Very high total loss. Clinical supervision is recommended, especially with medications or chronic conditions. |
What This Calculator Shows
This tool calculates percentage change from a starting body weight: ((starting - current) / starting) x 100.
It is useful for progress reviews because percentage-based change is easier to compare across different starting weights.
How To Interpret Weight Loss Percentage
Public health guidance often treats a 5-10% reduction in body weight as a meaningful first target for improving blood pressure, blood glucose, and lipid markers.
Larger reductions can be appropriate depending on baseline status and medical context, but the key is sustainability. Pair percentage change with training performance, energy levels, and adherence.
Use This With Other Body-Weight Tools
Weight change percentage is only one view. Add the BMI category screener for category screening and the timeline-to-target planner to estimate timeline-to-target based on energy intake and activity.
If you need to calculate intake targets first, use the TDEE Calculator and Calorie Deficit Calculator.
If you use time-restricted eating or intermittent fasting, compare projections with the fasting-pattern projection model or compare protocol scenarios in the Intermittent Fasting Calculator.
References
- NIDDK guidance on weight-management goals:NIDDK Adult Overweight and Obesity
- CDC obesity and healthy-weight resources:CDC Losing Weight
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