Calculating Body Fat Percentage

First you need an ACCURATE measurement of your body fat percentage. The formulas you can find on the Internet may give you a ball park figure, but for an accurate measurement you need to have your body fat professionally tested.

For the sake of argument, let's assume that the 14% is accurate. According to your profile, your current weight is 166 pounds.

14% or your 166 pounds is fat weight, so 166 x 14% = 23.24 pounds of fat.

That leaves 166 - 23.24 = 142.76 pounds of lean mass.

Let's assume that you will retain your lean mass as you continue to lose fat. The reality is, you'll probably lose a little lean mass along the way, but let's assume you're eating enough calories and protein, and doing sufficient weight training to sustain your current lean mass.

With 142.76 pounds of lean mass, if you want to be at 9% body fat (91% lean mass) you would need to get to 156.88 pounds. (142.76 / .91 = 156.88)

To get to 8% body fat (92% lean mass), you'd need to get to 155.17 pounds. (142.76 / .92 = 155.17)

So it looks like you would need to lose another 10-11 pounds of fat (with minimal loss of lean weight) to get to the 8 or 9% body fat. If you lose a more significant amount of lean weight during the process, the numbers would need to be adjusted accordingly.