Your body fat percentage is a quantification of how much of your total body weight is made up of fat. For example, a 150-lb. person with 20 percent body fat would have 30 lbs. of fat on her body. Body fat percentage is a useful tool to help diagnose your overall health. Obesity can lead to numerous health problems including diabetes, heart disease and joint pain. The ideal body fat percentage for men is between 6 and 25 percent, while women's ideal is between 14 and 31 percent. If you need to lower your body fat percentage a diet based on lowering your caloric intake can help you burn fat.
Step 1
Subtract your ideal body fat percentage from your actual body fat percentage to find how much weight you need to lose. For example, if you are at 35 percent body fat and want to reach 25 percent body fat, you would want to lose 10 percent of your body fat.
Step 2
Multiply your net change in body fat percentage by your total weight to find the number of pounds you need to lose. For example, if you want to lose 10 percent of your body fat and you weight 180 lbs., you will need to lose 18 lbs.
Step 3
Set a goal for weight loss by adjusting your total daily caloric intake. There are 3,500 calories in 1 lb. of fat. MedlinePlus.com recommends eating 500 fewer calories than you burn to lose 1 lb. per week, or 1,000 fewer calories than you burn to lose 2 lbs. per week.
Tips and Warnings
- In addition to cutting calories, make exercise and a diet of balanced nutrition essential parts of your goal to reach a healthier body fat percentage.
- Always consult your doctor regarding changes to your diet or exercise regimen and about any goals you have for weight loss.
Things You'll Need
- Calculator
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