Weight Loss Percentage Calculator
Track your progress and understand what your weight loss percentage means for your health
Weight Loss Calculator
Your Weight Loss Results
Your weight loss journey is just beginning. Enter your starting and current weights to see your progress.
How to Use This Weight Loss Percentage Calculator
Step 1: Enter Your Starting Weight
Input the weight you were when you began your weight loss journey. This will be the baseline for calculating your progress.
Step 2: Enter Your Current Weight
Input your most recent weight measurement. For the most accurate results, try to weigh yourself at the same time of day, wearing similar clothing.
Step 3: Add Optional Information
If you’d like to track your BMI changes, enter your height. If you have a target weight in mind, enter your goal weight to see your progress percentage.
Step 4: Calculate and Review Results
Click the “Calculate Weight Loss” button to see your weight loss in kilograms, percentage lost, and progress toward your goal if provided.
Understanding Weight Loss Percentages
1-5% Weight Loss
Even a modest weight loss of 1-5% of your starting body weight can lead to meaningful health benefits, including improved blood pressure, cholesterol, and blood sugar levels.
5-10% Weight Loss
Losing 5-10% of your starting weight is considered clinically significant and can substantially reduce your risk of obesity-related diseases like type 2 diabetes and heart disease.
10-20% Weight Loss
This level of weight loss can lead to major health improvements and is often associated with significant changes in quality of life, mobility, and overall health markers.
Over 20% Weight Loss
Substantial weight loss of over 20% may be recommended for those with severe obesity. This level of weight loss typically results in dramatic health improvements but should be done under medical supervision.
Tips for Healthy Weight Loss
- Aim for a gradual weight loss of 0.5-1 kg per week, which is sustainable and healthier than rapid weight loss
- Focus on creating a modest calorie deficit through a combination of diet and increased physical activity
- Track your progress regularly, but not obsessively (once a week is often ideal)
- Remember that weight fluctuates naturally due to factors like water retention, so focus on the overall trend
- Celebrate non-scale victories like increased energy, better-fitting clothes, and improved health markers
Frequently Asked Questions
Why is tracking weight loss percentage better than just tracking weight?
Weight loss percentage provides context to your progress. For example, losing 5 kg means something different for someone who started at 70 kg versus someone who started at 120 kg. Percentage helps you understand the relative significance of your weight change.
What is a healthy rate of weight loss?
Most health experts recommend a gradual weight loss of 0.5-1 kg per week, which translates to about 1-2% of body weight per month for most people. This rate is sustainable and less likely to lead to muscle loss or nutritional deficiencies.
Why has my weight loss percentage slowed down over time?
This is normal and expected. As you lose weight, your body requires fewer calories to function, which can slow progress. Additionally, your body may adapt to your exercise routine, making it less effective over time. Adjusting your calorie intake and varying your workouts can help overcome plateaus.
Should I use this calculator if I’m trying to gain weight?
This calculator is designed for weight loss tracking. For weight gain, you would want to track weight gain percentage instead, which would be calculated differently (current weight minus starting weight, divided by starting weight, multiplied by 100).