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Visceral Fat Loss Goal Planner

Work out how much weight to lose and how long it may take to shrink your waist from its current size to your target. Great for setting a realistic visceral fat reduction goal.

Input

Enter your current waist circumference, target waist size and current body weight to see how much weight you need to lose to reach your goal, plus an estimated timeframe. As a rule of thumb, losing 1 cm off your waist roughly corresponds to about 1 kg of body weight and about 1 cm² of visceral fat area.

cm
cm
kg

Result

Estimated weight to lose to reach your goal

5.0kg

Your goal is to trim 5.0 cm off your waist.

Waist to lose

5.0 cm

Estimated weight to lose

5.0 kg

Estimated target weight

65.0 kg

Estimated visceral fat reduction

about 5 cm²

Estimated timeframe (1–2 kg/month)

about 2.5–5.0 months

Current 90.0 cm → target 85.0 cm. A healthy pace of weight loss is within about 5% of body weight per month (roughly 1–2 kg), so keep up balanced eating and exercise at a sustainable level.

How it works

  • This tool estimates the weight loss and time needed to reach your goal based on your current waist, target waist and current body weight.
  • It assumes the common rule of thumb that reducing your waist by 1 cm corresponds to losing about 1 kg of body weight and about 1 cm² of visceral fat area. Actual results vary from person to person.
  • The estimated weight to lose is the difference 'current waist − target waist' converted directly to kilograms, and the estimated target weight is your current weight minus that amount.
  • The timeframe is calculated by dividing the required weight loss by a healthy pace of 1–2 kg per month. Avoid rapid weight loss, which can harm your health.
  • Measure your waist at navel height after exhaling. In Japan, the criterion for visceral fat obesity is a waist of 85 cm or more for men and 90 cm or more for women.
  • Results are estimates only and are not medical diagnosis or treatment. Consult a doctor or registered dietitian for decisions about weight loss and health management.