Two-thirds of American adults are overweight or obese, according to the National Institutes of Health. Losing weight can reduce the risk of high blood pressure, diabetes, arthritis, heart disease and some cancers. Healthy weight loss is not only about the total number of pounds lost. Calculating your overall weight loss percentage will help you determine whether your fitness program is working and will help you remain motivated to reach your fitness and weight loss goals.
Step 1
Weigh yourself before you begin your diet or exercise routine to determine your starting weight. Make sure to write down this number on paper or in a spreadsheet, as you will need it every time you calculate your weight loss percentage.
Step 2
Check your weight loss every two to three weeks by weighing yourself at the same time of day. Weigh yourself before eating.
Step 3
Subtract your existing weight from your beginning weight to obtain the number of pounds you have dropped since starting your diet or exercise routine.
Step 4
Divide the number of pounds you have lost thus far by your starting weight. For example, if your starting weight was 180 and you have lost 18 pounds, you would get a total of 0.1 (18/180=0.1).
Step 5
Multiply your answer by 100 to obtain your weight loss percentage (0.1x100=10, or 10 percent).
Step 6
Use an online weight loss percentage calculator if you have trouble calculating your weight loss percentage by hand (See Resources). Some online calculators also include a feature that allows you to monitor your progress over time.
Tips and Warnings
- If you are exercising regularly, you may want to track your body mass index, or BMI, along with your weight loss percentage. This is because muscle weighs more than fat, and tracking only the number of pounds you are losing may not be indicative of your overall success.
Things You'll Need
- Scale
- Notebook or spreadsheet for tracking weight loss
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