Calculating your weight loss percentage as you progress toward a healthy weight helps you measure your weight-loss success, but it also helps you identify strides toward better health. For overweight or obese individuals, a 5 percent to 10 percent reduction in body weight can lower cholesterol, blood pressure and reduce the risk for type 2 diabetes. Calculating weight loss percentages also provides a fair method for comparing weight loss among individuals in company-sponsored or community weight contests or cooperative endeavors.
Short-Term Weight Goals
An initial weight loss goal of 5 to 10 percent of your body weight gives you a short-term goal that serves as a milestone in your journey toward your goal weight and better health. To calculate how many pounds you need to lose to reduce your body weight by 5 or 10 percent, multiply your current body weight by .05 or by .1, respectively. For example, a 250 lb. individual would need to lose 12.5 lbs. to reach a 5 percent goal or 25 lbs. to reach a 10 percent goal.
Total Weight Loss Percentage
To calculate your percentage of weight lost so far, divide the total number of pounds you've lost by your starting weight and move the decimal two places to the right. For example, if you originally weighed 200 lbs. and your current weight is 175, your total weight loss so far is 25 lbs. Divide 25 by 200, which gives you an answer of .125. Move the decimal two spots to the right to identify your total weight loss percentage, which in this case would be 12.5 percent.
Weight Loss Percentage Since Previous Weigh-In
If you're participating in a weight-loss competition, the weight-loss percentage from weigh-in to weigh-in may factor in to weekly incentives or standings. In this case, you follow the same procedure you used to calculate your total percentage of weight loss. The difference is that you use your body weight from the previous weigh-in and the pounds lost during the current week rather than your original weight and total pounds lost. For example, if you weighed 175 at the previous weigh-in and you've lost 2 pounds since then, you would divide 2 by 175, for a percentage of weight loss of 1.14 percent.
Considerations
When you set your weight loss goals and plan your strategy for shedding pounds, focus on building a healthier, stronger body. Plan your menus to include a variety of healthy food choices from each food group. Make exercise a priority; regular physical activity is a primary factor in losing weight and keeping the weight off. Work with your doctor to plan an appropriate weight-loss and exercise program if you have a history of chronic health problems.
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