How to Lower Your Body Fat Percentage (Step by Step)
Lowering your body fat percentage means losing fat while keeping muscle, so a higher proportion of your body is lean. It's not about crash dieting — it's about a sustainable, strategic approach.
Step 1: Establish a calorie deficit
Fat loss requires eating fewer calories than you burn. Calculate your maintenance level and subtract 15-25%. Track your intake to stay accountable — most people underestimate how much they eat.
Step 2: Prioritise protein and strength
High protein (around 1g per pound) and continued strength training preserve muscle, ensuring the weight you lose is fat, not hard-earned muscle. This is what actually lowers your body fat percentage.
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Step 3: Move more and be patient
- Increase daily steps and activity
- Add some cardio if needed
- Prioritise sleep and manage stress
- Aim for 0.5-1% bodyweight loss per week
- Track progress with photos and measurements
The takeaway
Combine a moderate calorie deficit, high protein, strength training and daily movement, and be patient. This proven formula lowers body fat while keeping you strong and healthy.
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Hit Your Nutrition Goals
Track macros, log meals in seconds and follow science-backed plans that fit your body — free on your phone.
