Percentage lost
(Starting − current) ÷ starting × 100. It’s always measured from your starting weight, so it only goes up as you lose.
Weight loss
percentage calculator.
Enter your starting, current and goal weight to see what percentage you’ve lost, how far you have to go, and roughly when you’d get there at a steady pace.
Your progress
ExampleHow do I calculate my weight loss percentage?
Take the weight you’ve lost, divide it by your starting weight, and multiply by 100:
Weight loss % = (starting weight − current weight) ÷ starting weight × 100
For example, from 200 lb to 190 lb: (200 − 190) ÷ 200 × 100 = 5%. That’s 4.5 kg out of 90.7 kg, the same percentage whichever unit you use.
What do 5% and 10% weight loss look like?
Here’s how much 5% and 10% of your starting weight comes to. The CDC notes that even modest weight loss can improve blood pressure, cholesterol and blood sugar, and in a large study of adults with type 2 diabetes, losing 5 to 10% was linked to clear improvements in heart-health risk factors after a year.
| Starting weight | 5% is | 10% is |
|---|---|---|
| 150 lb (68 kg) | 7.5 lb (3.4 kg) | 15 lb (6.8 kg) |
| 175 lb (79.4 kg) | 8.8 lb (4 kg) | 17.5 lb (7.9 kg) |
| 200 lb (90.7 kg) | 10 lb (4.5 kg) | 20 lb (9.1 kg) |
| 225 lb (102.1 kg) | 11.3 lb (5.1 kg) | 22.5 lb (10.2 kg) |
| 250 lb (113.4 kg) | 12.5 lb (5.7 kg) | 25 lb (11.3 kg) |
| 275 lb (124.7 kg) | 13.8 lb (6.2 kg) | 27.5 lb (12.5 kg) |
| 300 lb (136.1 kg) | 15 lb (6.8 kg) | 30 lb (13.6 kg) |
If 10% feels far away, 5% is a real milestone on its own. To see a healthy weight range for your height, try our BMI calculator.
How long will it take to reach my goal?
Divide the weight you have left by how much you lose a week. These are the three paces our app Forward offers:
| To lose | Gentle 0.5 lb a week | Steady 1 lb a week | Faster 1.5 lb a week |
|---|---|---|---|
| 10 lb (4.5 kg) | 20 wk | 10 wk | 7 wk |
| 20 lb (9.1 kg) | 40 wk | 20 wk | 13 wk |
| 30 lb (13.6 kg) | 60 wk | 30 wk | 20 wk |
Real progress isn’t a straight line. As you get lighter your body burns a little less, so the same habits take you down more slowly over time, and day-to-day water swings hide the trend for a week or two. Use the date as a rough guide and check in every few weeks.
Is a weight loss calculator by date realistic?
Only if the date follows from a pace you can keep. The CDC says people who lose weight at a gradual, steady pace, about 1 to 2 pounds a week, are more likely to keep it off. Forward never plans faster than 1.5 lb (0.75 kg) a week, so if the date you pick needs more than that, the calculator tells you and shows when our Faster pace would get you there instead.
Forward also won’t set a goal below a healthy weight for your height. We explain why in a healthy goal weight for your height.
No magic
How the
numbers work.
5% and 10%
Two milestones worth marking. The CDC notes that even modest weight loss can improve blood pressure, cholesterol and blood sugar.
Three paces
Gentle, Steady and Faster: 0.5, 1 and 1.5 lb (0.25, 0.5 and 0.75 kg) a week, the same paces our app Forward offers.
Goal dates
Weeks to go = weight to lose ÷ weight a week. Loss usually slows as you get lighter, so treat the dates as a rough guide.
Sources: CDC: Losing weight · Wing et al., Diabetes Care (2011) · Hall et al., The Lancet (2011)
Questions,
answered.
How do I calculate my weight loss percentage?
Subtract your current weight from your starting weight, divide by your starting weight and multiply by 100. From 200 lb to 190 lb is (200 − 190) ÷ 200 × 100 = 5%.
Is losing 5% of my body weight significant?
It can be. The CDC says even modest weight loss can improve blood pressure, cholesterol and blood sugar, and in a large study of adults with type 2 diabetes, losing 5 to 10% was linked to clear improvements in heart-health risk factors after a year.
How long will it take to reach my goal?
Divide the weight you have left by your weekly pace. At 1 lb (0.5 kg) a week, 20 lb takes about 20 weeks; at 1.5 lb (0.75 kg), about 13 weeks. Loss usually slows as you get lighter, so treat that as a rough guide.
Can I lose weight by a specific date?
You can aim for one, but the date should follow from a pace you can keep, not the other way round. If a date needs more than 1.5 lb (0.75 kg) a week, the calculator says so and shows when our Faster pace would get you there.
Should I use my starting weight or my current weight?
Use the weight you started at for the percentage, so it measures everything you’ve lost so far. Your current weight is what the goal date is worked out from.
Is this medical advice?
No. It’s a general estimate for adults. If you’re under 18, pregnant or breastfeeding, have a medical condition, or have a history of disordered eating, talk to a doctor before trying to lose weight.
Forward follows
the line for you.
Forward reads your weigh-ins from Apple Health, shows your 7-day average, and keeps you at a pace you chose. It’s coming to iPhone.