How do you calculate how much weight you need to loose to reach a certain BF%?

[Robbie3000]

I've always been a dude who had problems gaining weight. But this season i bulked and gained around 10 pounds.

Trying to lose weight is brand new territory for me. I have never being on a weight loss diet. If anything, it has always been a challenge to gain weight.

 

[TLR Is Mental Poison]

U have to know your bodyfat percentage first.

To keep it simple, you have to know the BF you are at now and then the BF you want to be at. Then you just do your current body weight * (BF% now minus BF% goal), and then add half of that for the lean mass you will probably lose to get the total.

So like me right now, I'm 211 and probably 20% BF . I wanna get down to about 8-10%. So I need to lose 211*(.20-.08) = 25lb of fat, and it's likely I will lose another ~12lb of water, glycogen and actual muscle. So 37lbs total. To minimize muscle loss keep it to 1-1.5lbs a week. God damn I got my work cut out for me