To start, in order to lower your body fat percentage, you need to know what it is. There are “formulas” and places online where you can plug in your age, weight, height, etc and it will calculate it for you- but it’s definitely not going to be as accurate as you need it to be. Visit or call a local gym and see if the personal trainers there will test your body fat percentage. In some cases, the trainer may charge a minimal fee- but it will be worth it. When you’re looking to lose weight and get healthy, this is way more accurate than going by the number on the scale. Muscle weighs more than fat, so if you’re working out and gaining muscle, you may not see the scale move as much as you’d like. Your body fat percentage gives you a much more accurate picture of “how healthy” you are.

1.) Divide your current weight by your body fat percentage to determine how many pounds of fat you have.

2.) Multiply your current weight by your desired body fat percentage to determine your “goal pounds of fat”.

3.) Subtract your current pounds of fat by your goal pounds of fat to estimate how many pounds you will have to lose.
4.) Multiply the amount of pounds you need to lose by 3,500. One pound of fat is made of 3,500 calories. To lose a pound of fat a week, you’d divide 3,500/7 = 500..you’d need to take 500 calories a day out of your diet. **Don’t cut out “good calories” (fruits, vegetables, lean protein).5.)Retest your body fat percentage to help track your progress!To effectively lose fat and keep it off, a healthy diet, cardio and weight training will help you reach your goals.