You are here
Home > Medical Calculator > Weight Loss Target Based on Body Fat Percentage

Feel free to use our complete database with charts, tables and examples.

Weight Loss Target Based on Body Fat %

American Council on Exercise Weight target


Weight loss is an ongoing topic of interest for patients and providers in regards to improving overall health and preventing future illness. This program provides a mathematical basis for determining your target weight goal based on a desired body fat percentage. The body fat percentage is the total mass of fat divided by total body mass, multiplied by 100. Total body fat consists of essential body fat (helps maintain critical pathways necessary for life) plus storage body fat.

The program also provides a quick estimation of your body fat percentage that can be used as a baseline in case your actual body fat percentage was never measured. Your body mass index (BMI) will also be calculated to help guide your weight loss goals. The BMI is a useful indicator of overall fitness but a poor indicator of overall health. Two subjects with the same height and weight will have the same BMI, even though they may have vastly different amounts of fat and muscle, and therefore, will have different health outcomes.





Body fat % (optional) %

Body fat % Goal (optional) %



Jackson AS formula

Percent body fat = (1.39 * BMI) + (0.16 * Age) - (10.34 * gender) - 9

Jackson, A.S., Stanforth, P.R. and Gagnon, J. (2002) The effect of sex, age and race on estimating percentage body fat from body mass index: The heritage family study. In-ternational Journal of Obesity and Related Metabolic Disorders, 26, 789-96.


References top of page

  1. Boer P. Estimated lean body mass as an index for normalization of body fluid volumes in humans. Am J Physiol. 1984 Oct;247(4 Pt 2):F632-6. doi: 10.1152/ajprenal.1984.247.4.F632. PMID: 6496691.
  2. Heitmann BL: Evaluation of body fat estimated from body mass index, skinfolds and impedance. A comparative study. Eur J Clin Nutr. 1990, 44 (11): 831-837.
  3. Hume, R (Jul 1966). Prediction of lean body mass from height and weight. Journal of Clinical Pathology. 19 (4): 389-91. doi:10.1136/jcp.19.4.389.
  4. Janmahasatian S, Duffull SB, Ash S, Ward LC, Byrne NM, Green B: Quantification of lean bodyweight. Clin Pharmacokinet. 2005, 44 (10): 1051-1065. 10.2165/00003088-200544100-00004.

  5. Kim CH, Chung S, Kim H, Park JH, Park SH, Ji JW, Han SW, Lee JC, Kim JH, Park YB, Nam HS, Kim C. Norm references of fat-free mass index and fat mass index and subtypes of obesity based on the combined FFMI-%BF indices in the Korean adults aged 18-89 yr. Obes Res Clin Pract. 2011 Jul-Sep;5(3):e169-266. doi: 10.1016/j.orcp.2011.01.004. PMID: 24331103.

  6. Kouri EM, Pope HG Jr, Katz DL, Oliva P. Fat-free mass index in users and nonusers of anabolic-androgenic steroids. Clin J Sport Med. 1995 Oct;5(4):223-8. doi: 10.1097/00042752-199510000-00003. PMID: 7496846. [Normalized FFMI]
  7. Kyle UG, Schutz Y, Dupertuis YM, Pichard C. Body composition interpretation. Contributions of the fat-free mass index and the body fat mass index. Nutrition. 2003 Jul-Aug;19(7-8):597-604. doi: 10.1016/s0899-9007(03)00061-3. PMID: 12831945.

  8. Lee, K., Lee, S., Kim, S.Y. et al. (2007) Percent body fat cutoff values for classifying overweight and obesity recommended by the International Obesity Task Force (IOTF) in Korean children. Asia Pacific Journal of Clinical Nutrition, 16, 649-655.

  9. Mittal, R. , Goyal, M. , Dasude, R. , Quazi, S. and Basak, A. (2011) Measuring obesity: results are poles apart obtained by BMI and bio-electrical impedance analysis. Journal of Biomedical Science and Engineering, 4, 677-683. doi: 10.4236/jbise.2011.411084.

  10. Nyman U. James Lean Body Weight Formula Is Not Appropriate for Determining CT Contrast Media Dose in Patients with High Body Mass Index. Radiology. 2016 Mar;278(3):956-7. doi: 10.1148/radiol.2016152031. PMID: 26885737.

  11. Schutz, Y., Kyle, U. & Pichard, C.. Fat-free mass index and fat mass index percentiles in Caucasians aged 18-98 y. Int J Obes Relat Metab Disord. 2002; 26(7):953-60.

  12. Yu, S., Visvanathan, T., Field, J. et al. Lean body mass: the development and validation of prediction equations in healthy adults. BMC Pharmacol Toxicol 14, 53 (2013).


Adjusted Body Weight and Associated Nutrition Calculators

Body Weight Calculators


Estimated 'Calorie' Calculators

Several of these calculators may be particularly useful for dieters.  Just about every single MAJOR calorie/ energy equation that has been released over the last 90 years is included below.   Each calculator has a customized printout option for easy analysis.  Recommendation: Try each calculator - print out the results -  then compare!

Fiber Calculators


Other Diet and Nutrition Calculators


nutrition pyramid and diet calculator, body weight calculator, weight management, fiber calculator, basal and resting metabolic rate

Weight Loss Target Based on Body Fat Percentage