Nouri icon Nouri Download
Free tool

Weight Loss Percentage Calculator: How Much of Your Body Weight Have You Lost?

Weight loss percentage is (starting weight minus current weight) divided by starting weight, times 100. Going from 200 to 180 lb is 10%. Research ties losing 5% to better blood sugar, blood pressure and cholesterol. Enter your numbers for your percentage, pace and milestones.

–
Of body weight lost
–
Lost so far
–
Of the way to goal
–
Average per week
Add your weights to see the math.

Your milestones

Trial averages for reference

These are average results from large clinical trials of adults with obesity, measured after 68 to 80 weeks. They are not targets, predictions or advice for you, and plenty of people in every trial landed above or below the average.

Nouri app icon

Progress, not pressure. Your percentage is one number among many: energy, sleep, strength, lab results and how your clothes feel all count, and plenty of people improve their health without the scale moving much. If food or weight ever feels out of control, or you have a history of disordered eating, please talk to a professional. Support: NEDA or call/text 988 (US), Butterfly 1800 33 4673 (Australia), NEDIC 1-866-633-4220 (Canada).

How do you calculate weight loss percentage?

Three formulas cover everything this calculator shows:

Always divide by your starting weight, not your current one. That is how clinical trials and guidelines report it, so your number lines up with the research below.

Worked example in pounds

You started at 200 lb on January 1 and weighed 180 lb on March 26, with a goal of 160 lb. You lost 200 − 180 = 20 lb. 20 ÷ 200 = 0.10, so 10% of your body weight. Toward the goal: 20 ÷ (200 − 160) = 20 ÷ 40 = 50% of the way there. January 1 to March 26 is 84 days, or 12 weeks, so your pace is 20 ÷ 12 = 1.7 lb a week, about 0.8% of your starting weight per week.

Worked example in kilograms

You started at 95 kg and now weigh 88.4 kg. You lost 6.6 kg, and 6.6 ÷ 95 = 0.069, so 6.9%. Your 5% milestone was 95 × 0.95 = 90.3 kg (passed), and 10% will be 95 × 0.90 = 85.5 kg.

Why track percentage instead of pounds or kilos?

Ten pounds is 8% of a 125 lb person and 3% of a 330 lb person. Percentage puts everyone on the same scale, which is why every guideline and drug trial reports results this way. It also keeps the milestones fair: the 5% that research links to better metabolic health is 7.5 lb at 150 lb and 15 lb at 300 lb. If you started at a higher weight and feel slow next to someone posting bigger pound totals, your percentage is the honest comparison.

What do 5%, 10% and 15% weight loss actually do?

Here is what primary sources say, in plain words. These findings come mostly from adults with overweight or obesity, and many from people with prediabetes or type 2 diabetes, so read them as “on average, in studies” rather than a promise.

Weight lostWhat the evidence showsSource
5%Could lower the risk of heart disease, prediabetes and type 2 diabetes. In a controlled trial, about 5% loss improved insulin sensitivity in the liver, muscle and fat tissue, plus beta cell function, all at once. NIDDK calls 5% over 6 months a good first goal.CDC; Magkos 2016; NIDDK
7%The weight goal of the Diabetes Prevention Program lifestyle group (plus 150 minutes of activity a week). In people at high risk, that program cut new type 2 diabetes cases by 58% versus placebo over about 3 years. Each kilogram lost was linked to a 16% lower risk.DPP 2002; Hamman 2006
5% to under 10%In 5,145 adults with type 2 diabetes (Look AHEAD), this range brought about 3.5 times the odds of a meaningful HbA1c drop and better odds of lower blood pressure, higher HDL and lower triglycerides after 1 year, compared with staying weight stable.Wing 2011
10% to 15%Look AHEAD found the odds of meaningful improvements in most risk factors were even greater here. In the Magkos trial, going past 5% kept improving beta cell function, muscle insulin sensitivity and liver fat step by step.Wing 2011; Magkos 2016
7% to 15%Canada’s adult obesity guideline recommends lifestyle programs targeting 7% to 15% loss to increase type 2 diabetes remission, and 5% to 7% for prediabetes.Obesity Canada guideline

The same Canadian guideline makes a point worth keeping: success is measured by better health, function and quality of life from goals you can actually keep, not by the amount of weight lost alone.

Weight loss percentage chart

How much 5%, 10%, 15% and 20% is at common starting weights, and where each lands. Your exact numbers are in the calculator above.

In pounds

Starting weight5% lost10% lost15% lost20% lost
150 lb start7.5 lb, reach 142.5 lb15 lb, reach 135 lb22.5 lb, reach 127.5 lb30 lb, reach 120 lb
175 lb start8.8 lb, reach 166.3 lb17.5 lb, reach 157.5 lb26.3 lb, reach 148.8 lb35 lb, reach 140 lb
200 lb start10 lb, reach 190 lb20 lb, reach 180 lb30 lb, reach 170 lb40 lb, reach 160 lb
225 lb start11.3 lb, reach 213.8 lb22.5 lb, reach 202.5 lb33.8 lb, reach 191.3 lb45 lb, reach 180 lb
250 lb start12.5 lb, reach 237.5 lb25 lb, reach 225 lb37.5 lb, reach 212.5 lb50 lb, reach 200 lb
275 lb start13.8 lb, reach 261.3 lb27.5 lb, reach 247.5 lb41.3 lb, reach 233.8 lb55 lb, reach 220 lb
300 lb start15 lb, reach 285 lb30 lb, reach 270 lb45 lb, reach 255 lb60 lb, reach 240 lb
325 lb start16.3 lb, reach 308.8 lb32.5 lb, reach 292.5 lb48.8 lb, reach 276.3 lb65 lb, reach 260 lb
350 lb start17.5 lb, reach 332.5 lb35 lb, reach 315 lb52.5 lb, reach 297.5 lb70 lb, reach 280 lb

In kilograms

Starting weight5% lost10% lost15% lost20% lost
60 kg start3 kg, reach 57 kg6 kg, reach 54 kg9 kg, reach 51 kg12 kg, reach 48 kg
70 kg start3.5 kg, reach 66.5 kg7 kg, reach 63 kg10.5 kg, reach 59.5 kg14 kg, reach 56 kg
80 kg start4 kg, reach 76 kg8 kg, reach 72 kg12 kg, reach 68 kg16 kg, reach 64 kg
90 kg start4.5 kg, reach 85.5 kg9 kg, reach 81 kg13.5 kg, reach 76.5 kg18 kg, reach 72 kg
100 kg start5 kg, reach 95 kg10 kg, reach 90 kg15 kg, reach 85 kg20 kg, reach 80 kg
110 kg start5.5 kg, reach 104.5 kg11 kg, reach 99 kg16.5 kg, reach 93.5 kg22 kg, reach 88 kg
120 kg start6 kg, reach 114 kg12 kg, reach 108 kg18 kg, reach 102 kg24 kg, reach 96 kg
130 kg start6.5 kg, reach 123.5 kg13 kg, reach 117 kg19.5 kg, reach 110.5 kg26 kg, reach 104 kg
140 kg start7 kg, reach 133 kg14 kg, reach 126 kg21 kg, reach 119 kg28 kg, reach 112 kg
150 kg start7.5 kg, reach 142.5 kg15 kg, reach 135 kg22.5 kg, reach 127.5 kg30 kg, reach 120 kg
160 kg start8 kg, reach 152 kg16 kg, reach 144 kg24 kg, reach 136 kg32 kg, reach 128 kg

Weight loss percentage on Mounjaro, Wegovy, Ozempic and other GLP-1 medicines

If you are on a GLP-1 medicine, you have probably seen big percentages online. Here is what the main published trials actually reported, as averages across everyone in each group. Trial participants also had diet and activity support, the results took 68 to 80 weeks, and individual results varied widely. Your prescriber is the right person for questions about your treatment; this page gives no medical or dosing advice.

Medicine (brand names)TrialAverage weight changePlacebo group
Semaglutide (Wegovy, Ozempic)STEP 1, NEJM 2021, 68 weeks−14.9%−2.4%
Tirzepatide (Mounjaro, Zepbound)SURMOUNT-1, NEJM 2022, 72 weeks−15.0% to −20.9%, by trial arm−3.1%
Tirzepatide vs semaglutideSURMOUNT-5, NEJM 2025, 72 weeks, head to head−20.2% vs −13.7%No placebo
Orforglipron (Foundayo, a daily tablet)ATTAIN-1, NEJM 2025, 72 weeks−7.5% to −11.2%, by trial arm−2.1%
Retatrutide (investigational in this trial)TRIUMPH-1, NEJM 2026, 80 weeks−17.6% to −25.0%, by trial arm−3.9%

Averages hide a lot of spread. In STEP 1, 86.4% of people on semaglutide lost at least 5%, 69.1% lost at least 10%, and 50.5% lost at least 15%, which means about half did not reach 15%. In ATTAIN-1, 54.6% of the highest-dose group reached 10% or more. So if you are at 9% while a friend is at 20%, you are not doing it wrong: you are inside a normal range. Not every medicine listed is approved in every country, and Australian brand names can differ.

Protein matters more when appetite drops. Our GLP-1 protein calculator turns published reference ranges into a daily number for your body.

What is a healthy rate of weight loss per week?

The CDC says people who lose about 1 to 2 lb a week are more likely to keep it off than people who lose faster, and the NHS gives the same range as 0.5 to 1 kg a week. As a percentage, 1 to 2 lb is 0.5% to 1% a week at 200 lb, and about 0.7% to 1.3% at 150 lb. The first week or two often drop faster because of water and stored carbohydrate, and plenty of weeks in the middle look flat. Our week-by-week guide to 12 weeks of weight loss explains why, and how weekly averages smooth out the noise.

Want a date for your goal instead? The goal weight date calculator works forward from your pace.

Does tracking what you eat help you hit 5% or 10%?

The research says yes, consistently. A systematic review of self-monitoring in weight loss found a steady link between tracking and losing weight, though the authors rated the evidence weak because most studies relied on self-report and narrow samples. In a 24-week online program, people who lost 10% or more opened their food journal about 2.7 times a day versus 1.7 for those who lost less, and the time it took fell from 23.2 minutes a day in month 1 to 14.6 minutes in month 6. Frequency mattered more than minutes.

That is the case for making tracking fast. In Nouri you type or say what you ate, like “two eggs, toast and a flat white,” and it shows every item it counted with its reasoning, so a quick check-in takes seconds, not 20 minutes. You can even say “Hey Siri, track food in Nouri” from the lock screen. Our guide on how to stick to calorie tracking covers the habits side.

Related tools and guides

Check where your weight sits with the BMI calculator, set a daily target with the calorie deficit calculator, and see why the scale stalls in why you might not lose weight in a deficit. For protein at any weight, the protein intake calculator gives you a number.

The percentage shows where you are. Your meals show why.The freshly redesigned Nouri tracks what you eat from one typed or spoken sentence and shows every item it counted, so the next 1% feels less like guesswork. Start with a 3-day free trial.
Try Nouri free

FAQ

How do I calculate my weight loss percentage?

Subtract your current weight from your starting weight, divide by your starting weight, and multiply by 100. Going from 200 lb to 180 lb is 20 divided by 200, or 10%. In kilograms, 95 kg to 88.4 kg is 6.6 divided by 95, or 6.9%.

How much is 5% weight loss?

It is your starting weight times 0.05: 10 lb at 200 lb, 7.5 lb at 150 lb, 4.5 kg at 90 kg. The CDC says a 5% loss could lower the risk of heart disease, prediabetes and type 2 diabetes, and NIDDK calls 5% over 6 months a good first goal.

What are the benefits of losing 10% of your body weight?

In the Look AHEAD study of adults with type 2 diabetes, losing 10% to 15% brought even greater odds of meaningful improvements in blood sugar, blood pressure, HDL and triglycerides than losing 5% to under 10%. A controlled trial also found that going past 5% kept improving insulin sensitivity and lowered liver fat step by step. Results vary from person to person.

What percentage of weight loss per week is healthy?

The CDC describes about 1 to 2 lb a week as a gradual, steady pace that people are more likely to keep off, and the NHS says 0.5 to 1 kg a week. At 200 lb that is 0.5% to 1% of body weight a week. Early weeks often drop faster from water, so look at the trend over several weeks.

What is the average weight loss percentage on Mounjaro?

In the SURMOUNT-1 trial, tirzepatide (the medicine in Mounjaro and Zepbound) led to average weight changes of -15.0% to -20.9% after 72 weeks depending on the trial arm, versus -3.1% with placebo. These are trial averages, individual results varied widely, and your prescriber is the right person for questions about your own treatment.

What is the average weight loss percentage on Wegovy or Ozempic?

In the STEP 1 trial, semaglutide (the medicine in Wegovy and Ozempic) led to an average change of -14.9% after 68 weeks, versus -2.4% with placebo. About half of participants on semaglutide lost 15% or more. In the head-to-head SURMOUNT-5 trial, semaglutide averaged -13.7% at 72 weeks.

How much weight do people lose on Foundayo (orforglipron)?

In the ATTAIN-1 trial, the once-daily tablet orforglipron led to average changes of -7.5% to -11.2% after 72 weeks depending on the trial arm, versus -2.1% with placebo. In the highest-dose group, 54.6% of people lost 10% or more. Talk to your prescriber about what to expect for you.

Why use weight loss percentage instead of pounds?

Percentage makes progress comparable between people of different sizes: 10 lb is 8% of 125 lb but 3% of 330 lb. Guidelines and clinical trials report results as a percentage, so tracking it lets you compare your progress to the research fairly.

At what percentage of weight loss do people notice?

There is no single verified percentage. Our guide on what 12 weeks of weight loss looks like covers the one lab study we found on faces. Clothes fitting differently, more energy and better lab results often show up before anyone comments.

Can I use this calculator for a newborn or baby?

No. This tool is for adults. Weight changes in newborns and babies are assessed differently, so please ask your pediatrician, midwife or child health nurse.

What if my weight went up instead of down?

The calculator shows it as a gain, with no judgment. Weight moves with water, salt, hormones, travel and muscle gain, so one weigh-in says little. Look at the average over a few weeks, and talk to your doctor if a change worries you.

What is the easiest way to track what I eat while working toward a percentage goal?

Use an app that makes tracking take seconds. In Nouri you type or say what you ate, like "chicken burrito bowl and an iced latte," and it works out calories and macros with each item shown, so you can adjust anything. You can even say "Hey Siri, track food in Nouri" from the lock screen.

Sources

Every percent starts with a sentence

Type "eggs on toast and a flat white" and Nouri turns it into calories and macros in seconds, so you can see what moves your number. It scored 92.1/100 in our 100-meal accuracy benchmark (MyFitnessPal 77.0).

Download Nouri