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Goal Weight for Target Body Fat Calculator

Keep your lean mass, drop the fat: your goal weight for any target body-fat percentage.

Result

79.02 kg
10.98 kg
64.80 kg
174.22 lb

How it is calculated

The tool separates your weight into fat and lean parts and keeps the lean part fixed. Lean mass: lean = weight × (1 − current BF% ÷ 100). Goal weight: goal = lean ÷ (1 − target BF% ÷ 100). Fat to lose is weight − goal; if your target is higher than your current percentage, the result is a gain and is shown with a plus sign. Weight is in kg (the goal is also given in pounds, kg × 2.20462), and both percentages are whole-body fat percentages between 0 and under 100. The key assumption is that every kilogram lost is fat. In practice some lean tissue is usually lost too, so the real goal weight tends to land a little below this figure.

Worked example

You weigh 90 kg at 28% body fat and aim for 18%. Lean mass = 90 × (1 − 0.28) = 64.80 kg. Goal weight = 64.80 ÷ (1 − 0.18) = 64.80 ÷ 0.82 = 79.02 kg, or 174.22 lb. Fat to lose = 90 − 79.02 = 10.98 kg. Notice that the loss is not 10 percentage points of 90 kg (9 kg): the fat percentage is measured against a shrinking total weight, so it takes more than that.

Try this example →

Common mistakes

  • Computing fat loss as the percentage-point gap times body weight (10% of 90 kg = 9 kg); the target percentage applies to the lighter, post-loss weight, so more fat has to come off.
  • Entering a body-fat percentage from a different device than the one you will use to track progress; scales, calipers and scans read several points apart.
  • Typing 0.28 instead of 28; both percentage fields take percent values.
  • Choosing a very low target: the tool accepts almost any figure, but a number that far below your current level is not safe or realistic for most people.
  • Expecting to keep all your muscle; the figure assumes zero lean loss, so treat it as the lowest weight you could reach, not a promise.

Sources

About this calculator

Setting a goal weight based on body-fat percentage rather than a number on the scale keeps the focus on preserving lean mass while losing fat: first your current lean body mass is calculated from your weight and current body-fat percentage (lean mass = weight × (1 − body fat%)), then that lean mass is divided by (1 − target body fat%) to find the weight at which that same lean mass would represent your new, lower target percentage.

This is the approach bodybuilders, physique competitors and anyone in a structured cutting phase use instead of picking an arbitrary target weight, because it assumes muscle stays put while only fat is lost — which also tells you exactly how much fat needs to come off, since that gap is the difference between your current weight and the calculated goal weight.

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