Standing on a weighing scale can feel like the last minute of truth. You’re doing all the right things and expect those efforts to show up in a big way, only to stare at the numbers in disbelief. seriously?! How could this happen? Sometimes the numbers don’t move even when your body changes. That’s where the percentage of weight lost is a better idea to determine your progress.

Measuring your body, especially your waist and hips, can summarize your excellent progress (after all, hips don’t lie!) These data points accurately reflect your weight loss, establishing whether your dietary modifications are necessary. Assess whether the technique is effective, and whether your physical efforts are on track. Additionally, it can motivate you to put in more effort or motivate you to keep working towards your goals.

You can monitor weight loss using several methods. These include weight, waist or other body part measurements, body mass index (BMI), and body fat percentage. Look more closely at that last measurement, though, because this article is all about how to calculate your weight loss as a percentage.

Methods of Calculating Weight Loss as a Percentage

Instead of counting calories or kilos, you may find it healthier and more manageable to count your weight loss as a percentage. This is so that you can see how much weight you have lost from your starting weight. What’s even more interesting is that this approach won’t distract you like the almighty scale. So yes, it’s time to break with the scale.

You can calculate your weight change as a percentage using the following methods.

Use the Personalized Weight Loss Percentage Formula

If you compare yourself to others, losing weight will be more challenging because it is highly customized. Comparing yourself to others is rarely motivating, but it can be discouraging because people lose weight at different speeds and in different amounts. The advantage of calculating the percentage loss is that you can only compare yourself with yourself.

Divide the amount of weight lost (in pounds or kilograms) by your starting weight in equal units. Then multiply the result by 100 if you want to find out your weight loss percentage instead or know how to do it. (pounds lost/starting weight) x 100.

Here’s an example: 10 pounds / 180 pounds x 100 = 5.5% starting body weight loss. A man who was 180 pounds when he first started has now lost 10 pounds. According to this figure, he lost 5.5% of his body weight. Look, that’s better than reading 170 pounds on the scale, right?

Use a spreadsheet to determine weight loss as a percentage

You can monitor your progress by tracking your weight loss percentage weekly in spreadsheet programs such as Microsoft Excel or Google Sheets. In addition, working with a health care specialist is recommended as they can advise on weight loss objectives to achieve a moderate weight and track progress.

You may experience brief ups and downs when trying to lose weight. But you can understand how you are losing weight by keeping track of your weight loss % in a spreadsheet.

You don’t have to figure out the percentage of your weight loss every day. Instead, it is a reminder to compare yourself with who you were at the beginning of this journey. Are you better off than when you started? If yes, then you are winning the game.

Use online calculator for body weight percentage

The simplest and easiest way to determine how your body weight percentage has changed is to use one of the many online body weight calculators.

To show your body weight change as a percentage, input your starting and current weight, choose pounds or kilograms, and then click the “Calculate” button. It is beneficial to keep accurate records and quickly check your weight loss percentage.

If you want to look and feel fit, your body fat percentage (BFP) is also a good indicator for you to try. Ultimately, the first step in any successful weight loss journey is figuring out how much body fat you need to lose. No matter what your weight loss percentage, the higher your body fat rate, the more likely you are to become less fit.

The HealthifyMe Note

Weight loss percentage refers to how much you have lost from your starting weight. Calculating your weight loss as a percentage instead of looking at pounds or kilograms is a powerful way to track your progress. Write down each percentage and reevaluate once a week or once a month. However, remember that a certain number has nothing to do with your appearance.

What percentage of weight loss is considered healthy?

Your health can also benefit from a modest weight loss of 5-10% of your total body weight, which can result in improvements, including lower blood pressure, cholesterol and blood sugar. Aiming to drop 1-2 pounds every week is recommended. This strategy is more likely to be successful than trying to lose weight fast. Depending on your current weight, this equates to a different percentage of your body weight.

Different studies Show that gradual weight loss is more sustainable and healthier than “crash” dieting. This is because rapid weight loss slows down your metabolism more than steady weight loss. As a result your body adapts to burn fewer calories. Unfortunately, this decrease in metabolic rate can last for years and cause you to gain weight again, often with more weight than you lost.

The HealthifyMe Note

It’s challenging to stick to inflexible rules and guidelines, leaving you with the regime entirely. We often forget that weight loss is as easy as eating right, regular and moderate. And sometimes, the occasional curve ball can encourage you to improve on those numbers in order to progress your weight loss.

Other effective techniques to monitor weight loss

As the famous saying goes, lose pounds without losing your mind. Social media pages have brought you many weight loss tips and tricks over the years. However, everyone’s body is different. You’ve heard it before, but it’s worth repeating. If the latest fast track to weight loss works for your friend, it doesn’t do the same for you. You can follow some powerful methods to track your weight loss progress, which doesn’t bother you.

Throw away the scale because it’s not the most accurate way to see how much weight you’ve lost. When initially trying to lose pounds, a measuring tape may be a better option for you. So whip out that tape and measure your hips, thighs, waist and biceps. If your jeans tend to come loose and you need a belt to hold them together, you’re on the right track.

Fun fact: fitting your old clothes can tell whether you’ve gone down a size!!


There is no “one size fits all” strategy for weight loss. Even more frustrating is when the scale fails to acknowledge your pound-dropping efforts. The thing is, sometimes, you need to welcome the concept of percentage. Feedback obtained by re-evaluating the percentage of weight loss once a week or once a month helps to indicate your progress. Love it or hate it, a balanced diet, regular exercise and better sleep are more important than any number.

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