How it’s calculated
% change = (current weight − starting weight) ÷ starting weight × 100
A negative result means your weight has gone down; a positive one means it has gone up.
Worked example: starting at 220 lb and now at 198 lb: 198 − 220 = −22 lb, and −22 ÷ 220 × 100 = −10%. You’ve lost 10% of your starting weight.
The same idea in kilograms: 95 kg → 88 kg is −7 kg, and −7 ÷ 95 × 100 = −7.4%.
What 5%, 10%, 15% and 20% look like
The same percentage is a different number of pounds for everyone. Find your starting weight to see the amounts.
| Starting weight | 5% | 10% | 15% | 20% |
|---|---|---|---|---|
| 150 lb | 7.5 lb | 15 lb | 22.5 lb | 30 lb |
| 175 lb | 8.8 lb | 17.5 lb | 26.3 lb | 35 lb |
| 200 lb | 10 lb | 20 lb | 30 lb | 40 lb |
| 225 lb | 11.3 lb | 22.5 lb | 33.8 lb | 45 lb |
| 250 lb | 12.5 lb | 25 lb | 37.5 lb | 50 lb |
| 275 lb | 13.8 lb | 27.5 lb | 41.3 lb | 55 lb |
| 300 lb | 15 lb | 30 lb | 45 lb | 60 lb |
| 325 lb | 16.3 lb | 32.5 lb | 48.8 lb | 65 lb |
| 350 lb | 17.5 lb | 35 lb | 52.5 lb | 70 lb |
Why a percentage is more useful than pounds
Twenty pounds is a bigger share of a 160-lb starting weight (12.5%) than of a 320-lb one (6.25%). A percentage puts your change in proportion to your body, which is why it’s the usual way to compare progress over time — and why it’s kinder than comparing your numbers with anyone else’s.
