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How long to lose 6% body fat?

EmilyHartJsy
EmilyHartJsy Posts: 3 Member
edited November 2024 in Health and Weight Loss
My body fat % is currently 26%, I weigh 60kg and am 168cm. I see a personal trainer twice a week lifting weights and am generally active (walk to and from work, take the stairs, usually get between 9k-10k steps on my Fitbit). I eat clean and on average about 1,500 calories per day and drink plenty of water.
As I'm going currently could anyone estimate how long it would take for me to get down to 20% body fat?
Do I need to increase my cardio a lot?
I'd like to give myself a realistic date to strive for and to keep me focused :)

Replies

  • Mycophilia
    Mycophilia Posts: 1,225 Member
    That depends on your TDEE. You'll need to lose 4.5kg which will take about 9 weeks at a 500 calorie deficit.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    edited February 2016
    EmilyHartJsy wrote: »
    My body fat % is currently 26%, I weigh 60kg and am 168cm. I see a personal trainer twice a week lifting weights and am generally active (walk to and from work, take the stairs, usually get between 9k-10k steps on my Fitbit). I eat clean and on average about 1,500 calories per day and drink plenty of water.
    As I'm going currently could anyone estimate how long it would take for me to get down to 20% body fat?
    Do I need to increase my cardio a lot?
    I'd like to give myself a realistic date to strive for and to keep me focused :)

    You are aware that's quite low for a woman right? And dependent on age

    Ideal-Body-Fat-Percentage-Chart3.jpg


    You need to do progressive resistance work not just cardio so I'd add another weights session rather than another cardio and log your calories accurately by weight

    Also I'd question how you are measuring BF % ...if it's scales they are not trustworthy
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    Mycophilia wrote: »
    That depends on your TDEE. You'll need to lose 4.5kg which will take about 9 weeks at a 500 calorie deficit.

    I'm interested in where you get the scale weight figure for BF from @Mycophilia
  • Mycophilia
    Mycophilia Posts: 1,225 Member
    I just did some quick percentage math. 26% bodyfat at 60kg means she has a LBM of 44,6kg which would be 80% of goal weight at 20% bodyfat. Which is 55,5kg.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    edited February 2016
    Thanks. It proves one thing to me

    It's too early for maths and I need. More. Coffee :bigsmile:
  • geekyjock76
    geekyjock76 Posts: 2,720 Member
    edited February 2016
    http://www.weightrainer.net/weight_loss.html

    Using that site, and entering 132 lbs, 26%/20% starting/goal bf and an expected 15% loss of lean body mass, your goal weight would be 120 lbs (55.5 kg). This would be reasonable assuming your bf estimate is accurate and would require a loss of approximately 12 lbs (5.5 kg).

    With little to lose, and to mimimize loss of lean mass, you may want to be conservative with a deficit. Shoot for 500 calorie deficit to start with then shift to about 250 when you have less than 10 lbs (4.5 kg) to lose. Guessing 21 weeks if you go conservatively. This of course would have you eating at 1750 a day vs 1500.

  • ilex70
    ilex70 Posts: 727 Member
    http://www.weightrainer.net/weight_loss.html

    Using that site, and entering 132 lbs, 26%/20% starting/goal bf and an expected 15% loss of lean body mass, your goal weight would be 120 lbs (55.5 kg). This would be reasonable assuming your bf estimate is accurate and would require a loss of approximately 12 lbs (5.5 kg).

    I like to fiddle around with online calculators. This one seems iffy to me. I admit that Navy tape method isn't a DEXA scan, but per Navy tape my lean body mass hasn't changed and I've lost over 20 pounds, best described as "crash dieting and no form of weight training".
  • EmilyHartJsy
    EmilyHartJsy Posts: 3 Member
    Thanks for all the replies! I get scans taken with an ultra sound machine of some sorts(?) at the gym I go to. I've lost 1% since November, and considering that was over Xmas I'm hoping I can step it up a bit from there!
  • EmilyHartJsy
    EmilyHartJsy Posts: 3 Member
    geekyjock76 wrote: »

    Guessing 21 weeks if you go conservatively. This of course would have you eating at 1750 a day vs 1500.

    Just wondering... I was told by the woman who does my body scans and measurements that I need to eat 1500 calories to MAINTAIN my weight, and would need a deficit from that to lose lbs? Been using my fitness pal to track my macros and the app's suggested I eat 1200 calories per day? Haven't really managed to do that at all!
  • senecarr
    senecarr Posts: 5,377 Member
    EmilyHartJsy wrote: »
    geekyjock76 wrote: »

    Guessing 21 weeks if you go conservatively. This of course would have you eating at 1750 a day vs 1500.

    Just wondering... I was told by the woman who does my body scans and measurements that I need to eat 1500 calories to MAINTAIN my weight, and would need a deficit from that to lose lbs? Been using my fitness pal to track my macros and the app's suggested I eat 1200 calories per day? Haven't really managed to do that at all!

    MFP will be a bit different. It assumes you're not exercising and calculates your calories based just on your daily activity level. When you log cardio exercise, MFP adds calories to your daily limit.
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