How To Calculate Weight Loss Percentage

Weight loss percentage is the percentage change in your weight as you lose weight. Normally, when you calculate weight loss percentage, it is encouraged to look at this figure instead of looking at the actual weight you are losing.

Tracking weight loss percentage can be motivating and provides a better understanding of one's overall body composition changes. It allows individuals to celebrate milestones and stay motivated even if the number on the scale doesn't change dramatically.

Keep reading this article to find out:

• Why calculate your weight loss percentage?
• How to calculate your weight loss percentage?
• How to increase your weight loss percentage?

Calculate Weight Loss Percentage 

Weight loss percentage is a useful metric for assessing progress on a weight loss journey, as it takes into account the initial weight of an individual. By focusing on the percentage rather than the absolute number of pounds lost, one can accurately gauge their overall success.

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

Manually 

The simplest way to calculate weight loss percentage is by doing 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 and looking for a simple method of how to calculate weight loss percentage, 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 committed to your weight loss journey and interested in maintaining a comprehensive record of your progress, keeping a detailed spreadsheet can be a highly effective tool. By inputting your weight loss data into the spreadsheet, you can easily track and monitor your progress over time, and it will automatically calculate weight loss percentage for you.

Having a dedicated spreadsheet allows you to record not only your weight, but also additional information such as dates, body measurements, and even dietary habits, exercise routines, and the details of your weight loss meal plan.

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 whole grains. 

• 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. 

Final Thoughts

In conclusion, calculate weight loss percentage to provide yourself with valuable insights and motivation throughout a weight loss journey. By focusing on the percentage instead of the absolute weight, you can accurately assess your progress and celebrate milestones, even if the number on the scale doesn't change dramatically. So how to calculate weight loss percentage? Whether through manual calculations, using a weight loss percentage calculator, or maintaining a detailed spreadsheet, tracking weight loss percentage allows for a comprehensive record of progress over time. By striving for gradual, sustainable changes, you can achieve long-term success in your weight loss journey.

FAQs

How is the 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 the percentage of weight loss in Excel?

To calculate your weight loss percentage in Excel, label one column as current weight and another as 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.