Your body fat percentage is a quantification of the relationship between your total body fat and total body weight. Body fat percentage is a better indicator of obesity and health because it takes into account muscle mass. You can use your body fat percentage to help maintain or achieve a healthy body weight, based on your own body type. Once you have determined your weight management goals, you can alter your daily caloric intake to help achieve those goals.
Step 1
Subtract your actual body fat percentage from your ideal body fat percentage. For example, if your body fat percentage is 30 percent and you want to get to 25 percent, you want to lose 5 percent body fat.
Step 2
Multiply your desired change in body fat percentage by your total weight to deduce how many pounds you need to lose. For example, if you weigh 150 lbs. and want to reduce your body fat by 5 percent, you need to lose 7 ½ lbs.
Step 3
Consume 500 fewer calories than you burn per day to lose 1 lb. per week, or cut 1,000 calories per day to lose 2 lbs. per week.
Step 4
Set a weight loss goal based on your reduced caloric expenditure and total weight loss goal. For example, if you plan to lose 10 lbs. at 1 lb. per week, set a weight loss goal 10 weeks away from your start date.
Tips and Warnings
- In addition to reduced caloric intake, use exercise and balanced nutrition to help with your dieting and weight loss goals.
- Talk to your doctor when considering any weight loss program or dietary changes.
Things You'll Need
- Calculator
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