Target Weight Calculator
Calculate your goal weight based on target body fat percentage while preserving lean mass.
Body Composition Goals
Current Weight
0 kg
Results
Target Weight
0 kg
At 12% body fat
Weight to Lose
0 kg
Pure fat loss
Lean Body Mass
0 kg
Preserved throughout
Fat Mass at Target
0 kg
12% of target weight
Note: To preserve lean mass while losing weight, maintain adequate protein intake (1.6-2.2g per kg bodyweight, higher for aggressive cuts) and resistance training. Aim for a moderate calorie deficit (15-20%) to minimize muscle loss.
Improves TDEE accuracy if known
Scientific Basis
Target Weight Formula:
Target Weight = Current Lean Mass / (1 - Target BF% / 100)
This formula preserves your current lean body mass and calculates the weight needed to reach your target body fat percentage. It assumes you maintain muscle mass during the transformation.
Lean Mass Preservation:
Research shows that with adequate protein (1.6-2.2g/kg, depending on deficit size), resistance training, and moderate calorie deficits (15-20%), you can preserve 95%+ of lean mass during fat loss. This calculator assumes optimal conditions.
Realistic Expectations:
Natural fat loss typically occurs at 0.5-1% of bodyweight per week. Faster rates may result in muscle loss. Use this calculator to set realistic, sustainable goals.