[TUTORIAL] How to Predict When You Will Finally Lose That Stubborn Fat?

It can be challenging to know when you will finally get rid of that stubborn fat, and you might lose hope too early. This guide will help you predict when exactly you can start losing it, keeping you motivated and focused. 

First, we will estimate your body fat percentage using a picture. Next, we will determine your goal body fat percentage using the same method. Then, we will calculate how many weeks it will take for you to achieve this goal body fat percentage using common deficits.

We tend to lose stubborn fat between 15% and 20% body fat, depending on genetics, but for this guide, let's assume the worst-case scenario where you lose it at 15%.

While there are other methods to determine your body fat percentage, they are often costly or too complicated. We'll use an estimation method, but keep in mind that every body is different, and genetics play a role.

It's going to be a little bit technical, so take a piece of paper to apply this method for yourself and follow along closely.

Step 1: Determine Your Current and Goal Body Fat Percentage

Choose your current body fat percentage and goal body fat percentage from the picture below (I recommend choosing 15% to ensure you will lose the stubborn fat).

We will use this example, but replace it with your weight and numbers:

Let’s say my current body fat percentage is a little bit more than the 25% picture but not quite 30%, so I will approximate it to 27% body fat, and I want to get down to 15%. My current weight is 60 kg (132lbs).

Step 2: Calculate Your Current and Goal Fat Mass

Apply these formulas :

Current Fat Mass = Your weight * your current body fat percentage
Goal Fat Mass = Your weight * your goal body fat percentage

Using my example it would be : 

$\text{Current Fat Mass}=\text{60 kg (132 lbs)}\times 0.27=\; 16.2\; kg\; (35.64\text{lbs) }$Goal Fat Mass= 60kg (132 lbs)×0.15=9kg (19.8 lbs) 

Step 3: Calculate the Fat to Lose

To start seeing stubborn fat gone, apply this formula :

Delta Fat Mass = current fat mass - your goal fat mass

My example: 16.2kg (35.64 lbs)-9kg (19.8 lbs)=7.2kg (15.84 lbs)

To start seeing my stubborn fat gone, I need to get rid of 7.2 kg (15.84 lbs), meaning I need to go from 60 kg (132 lbs) to 52.8 kg (116.16 lbs).

Now, how do I know exactly when I will be able to get rid of 7.2 kg (15.84 lbs) of fat?

Step 4: Determine Your Weekly Calorie Deficit

You need to select the deficit that suits you best given your schedule, your capabilities, etc. These calculations are based on the fact that 7700 kcal equals 1 kg of fat.

There are three common deficits:

• 0.25 kg (0.55 lbs) per week: 0.25kg (0.55 lbs)=1925kcal deficit per week
• 1925kcal/week÷7=275kcal deficit per day

• 0.5 kg (1.1 lbs) per week: 0.5kg (1.1 lbs)=3850kcal deficit per week
• 3850kcal/week÷7=550kcal deficit per day

• 1 kg (2.2 lbs) per week: 1kg (2.2 lbs)=7700kcal deficit per week
• 7700kcal/week÷7=1100kcal deficit per day

Step 5: Calculate the Weeks Needed Based on Deficit

Use this formula : 

Weeks Needed=Delta Fat Mass/Weight Loss Goal per Week​​

Using my example of 60 kg (132 lbs), 27% body fat, and goal state of 15% body fat, it will look like this in terms of weeks needed for each deficit :

• To lose 0.25 kg (0.55 lbs) every week:  7.2kg/0.25kg per week​≈29 weeks

• To lose 0.5 kg (1.1 lbs) every week: 7.2kg/0.5kg per week$\approx \text{14 weeks}$

• To lose 1 kg (2.2 lbs) every week:
  7.2kg/1kg per week$\approx \text{7 weeks}$

The most common deficit is the second one: 0.5 kg (1.1 lbs) every week. The lowest one is the easiest to achieve because it only requires a few changes in your daily habits, while the higher deficits require more knowledge and you need to be careful to avoid any health complications.