Goal Weight for Target Body Fat Calculator

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.

This calculator takes your current weight, current body-fat percentage and target body-fat percentage, and returns your goal weight along with the fat loss required to get there.