Enter your current weight and body fat percentage to find exactly how much you need to lose to reach your target body fat — while keeping all your muscle.
The formula assumes you maintain all your lean mass (muscle, bone, organs) and lose only fat. Your lean mass is calculated from your current weight and body fat %. Your goal weight is then: Lean Mass ÷ (1 − Target BF%). This is the theoretical minimum weight at your target body fat.
Research consistently shows that losing 0.5–1% of bodyweight per week is the sweet spot for fat loss while preserving muscle. Faster rates almost always result in muscle loss, which lowers your metabolic rate. Slower rates are also effective and easier to sustain long-term.