How To Calculate Weight Loss Percentage

How To Calculate Weight Loss Percentage

Staff Writer
5 minute read

How To Calculate Weight Loss Percentage

Weight loss percentage is the percentage change in your weight as you lose weight. Normally, when tracking your weight loss, it is encouraged to look at this figure instead of looking at the actual weight you are losing. Keep reading to find out why and how to calculate your weight loss percentage. 

How To Calculate Weight Loss Percentage 

There are three ways to accurately calculate your weight loss percentage:


The simplest way to know your weight loss percentage is by calculating it manually. To calculate your weight loss percentage use the equation below:

Weight Loss Percentage = ((Original weight-Current weight)/Original weight) * 100

For example, if you originally weighed 160 pounds and currently weigh 144 pounds, your weight loss percentage will be:

((160-144)/160)*100 = 10% 

The best thing about this method is that it only requires a simple calculator and nothing else. No fancy software, no technology, and best of all no money. However, calculating your weight loss percentage manually has the downside of not being able to store all your hard earned progress unless you keep the records yourself. 

Using a Weight Loss Percentage Calculator

If you are not in the mood to memorize the above formula, you still have the option of using a weight loss percentage calculator. You should be able to find a free weight loss percentage calculator by simply typing “free weight loss calculator,” in your search engine. 

While a weight loss percentage calculator takes more steps than doing it manually, it has the advantage of being able to store all your progress. 

Using Spreadsheet 

If you are up for it, keep a detailed spreadsheet of your weight loss changes. You can input your weight loss progress into the spreadsheet and it will automatically calculate your percentage for you. 

Why is Weight Loss Percentage Important?

You might ask yourself why we prefer to keep track of weight loss percentage instead of weight loss change. This is because the same amount of weight loss can mean different things for different people. 

This is particularly true for people starting at different weights. An individual starting at a higher weight is more likely to lose more weight than one starting at a lower weight. It would therefore take more effort for someone that weighs 135 pounds to lose 15 pounds than someone that weighs 115 pounds. 

By using percentages, we can accurately compare weight loss at two different points and make the necessary changes to make improvements. 

How to Increase Your Weight Loss Percentage

If you look at the weight loss percentage equation you will notice that the only variable you can control is the amount of weight you lose. For this reason, you can only change your weight loss percentage by changing how much weight you lose. 

Some of the ways you can increase your weight loss percentage are:

  • Eating whole foods. This is the most important key to achieving and maintaining a healthy body weight. In place of processed foods like chips and junk foods, try eating mostly whole foods like nuts, seeds, unprocessed meats, and wholegrains. 

  • Increase your protein intake. Protein is a key nutrient in achieving weight loss for many reasons, particularly improving the satiety of meals. 

  • Exercise regularly. Try and squeeze in some physical exercise to increase your energy expenditure and therefore your calories burned. Exercise also helps to build muscle mass which is more efficient at burning fat. 

  • Live a more active lifestyle. On top of exercise, try to make your lifestyle less sedentary by incorporating physically demanding habits into your day. For example, walk instead of driving to lunch or get a standing desk instead of a traditional one. 

  • Take care of your mental health. A healthy body starts with a healthy mind. In many cases, our bad habits surrounding food are a reflection of our poor mental health. Work through your mental health struggles and if you are still struggling, try seeking professional help. 

Remember that even though you can increase your weight loss percentage, it shouldn’t be your sole goal. This is because slow sustainable weight loss is better than rushed unsustainable changes. If you rush your weight loss process, it is very likely that you will gain that weight back and more. 


How is weight percentage calculated?

To calculate your weight loss percentage, divide your change in weight by your original weight and multiply the result by 100.

Weight loss percentage = (Change in weight/Original weight)*100

How do you calculate percentage of weight loss in Excel?

To calculate your weight loss percentage in excel, label one column current weight and another weight loss percentage. You should also make a note of your starting weight.

In the current weight column, note your current weight there as it changes. Don’t fill anything in the weight loss percentage column. Instead apply the weight loss formula to that column. Every time you type in a new current weight, your spreadsheet will calculate the weight loss percentage for you. 

What is a good percentage of weight loss?

The best weight loss percentage for you depends on your goals and your starting weight. On average, it is recommended to lose about 1 to 2 pounds of body weight per week. If you are overweight, you should start to see an improvement in health after about a 10% loss in body fat. 


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