The Maths Behind Percentage Weight Loss — and How Calorie Intake Fits In
The percentage weight loss formula is straightforward:
- Step 1: Subtract your current weight from your starting weight (e.g. 100 kg minus 88 kg = 12 kg lost).
- Step 2: Divide that figure by your starting weight (12 ÷ 100 = 0.12).
- Step 3: Multiply by 100 to get a percentage (0.12 × 100 = 12%).
The same formula works in pounds — the units don't matter as long as you're consistent. Many people find this figure more motivating than kilograms alone, because it accounts for your starting point.
Why calorie intake is part of the same picture
Understanding how to work out your calorie intake — and specifically your calorie maintenance level (sometimes called TDEE, or Total Daily Energy Expenditure) — gives the percentage figure real meaning. Your maintenance level is the number of calories your body needs to hold its current weight, based on factors like height, weight, age, and activity. When appetite is reduced on a GLP-1 medicine, many people naturally eat below this level without consciously trying; knowing your rough maintenance figure helps you understand why the weight is moving, or why it may have stalled.
Working out your daily calorie intake doesn't require precision to be useful. General educational guidance suggests that a modest reduction below your estimated maintenance — rather than a drastic cut — tends to support steady, sustainable progress. Your prescriber or doctor is the right person to advise on specific targets for your situation.
For a deeper look at calculating your weight-loss percentage, see our guide on figuring out your weight-loss percentage. If you're also exploring the role of blood sugar regulation in your results, the page on managing insulin for weight loss covers relevant background. Our weight-loss tracking hub brings these topics together in one place.
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Tracking the right four numbers — weight, waist, protein and dose — turns a noisy chart into a clear story. That's the loop GLP-1 users keep coming back for.
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Tracking Your Percentage Loss and Calorie Intake with GLP Trackr
GLP Trackr's weight and body tracking feature does the percentage calculation for you. Log your starting weight and each subsequent weigh-in, and the app charts your trend over time — week-by-week transformation charts make it easy to see momentum even when daily fluctuations make the scale feel confusing.
On the food side, the AI photo-scan feature is especially useful when appetite is low and logging feels like an effort. Point your camera at a meal and get an instant calorie and protein breakdown — no manual entry needed. You can set a daily calorie target alongside protein, water, and fibre goals, so your intake figures are always visible in context rather than scattered across different tools.
The insights and analytics section ties it together: correlation data lets you explore how your food intake, sleep, and activity relate to the weight trend you're seeing — which is far more informative than a single percentage figure on its own.
You might also find it useful to explore complementary approaches to weight-loss support alongside your tracking practice.
GLP Trackr doesn't replace the guidance of your prescriber or doctor — any decision about your calorie targets or treatment should be made with their input, especially if your progress stalls or you have underlying health conditions. Think of the app as the clearest possible record to bring to those conversations.
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Frequently asked questions.
Subtract your current weight from your starting weight, divide by your starting weight, then multiply by 100. For example, losing 10 kg from a starting weight of 90 kg gives an 11.1% loss. The units (kg or lb) don't matter as long as you use the same unit throughout.
Your calorie maintenance level (TDEE) depends on your weight, height, age, and activity. Online calculators can give a general estimate. For a target specific to your health situation, your prescriber or doctor is the best person to advise, particularly if you are on a prescribed weight-management medicine.
Many people on these medicines find their appetite is naturally reduced, making it easier to eat less without strict counting. Logging meals — using a food diary or an app with photo-scan features — helps you understand what you're actually consuming and whether intake aligns with your goals.
Percentage loss puts your results in context — a 5 kg loss means something different at 70 kg versus 130 kg. Many people find percentage figures more motivating and a fairer reflection of their progress, especially when comparing results across different stages of their journey.
Plateaus are common and can reflect water retention, changes in muscle mass, hormonal shifts, or the body adapting to a lower intake. Progress is rarely linear. If a stall persists or concerns you, discussing it with your prescriber or doctor is the most reliable next step.