How can I set my ideal goal weight?
First, and we cannot stress this enough: Ask your doctor, ask your doctor, ask your doctor. Your doctor will be able to take your health history into account, make personalized recommendations, and may be able to refer you to a nutritionist if needed.
Body fat percentage is not the same as Body Mass Index (BMI), which is often used as an indicator of your overall health based on your height and weight and doesn’t take your total body composition into account.
That said, keep in mind that many experts suggest a healthy weight-loss goal is 1 to 2 pounds each week. The 2015 Dietary Guidelines for Americans suggest cutting calories by 500 to 700 calories a day to lose 1 to 1.5 pounds per week—and increasing your physical activity will help, too
If you want to assess your current weight and determine whether your weight falls into a healthy range, the CDC suggests calculating your body mass index (BMI), or your weight in kilograms divided by the square of your height in meters. If you don’t know your weight in kilograms or your height in meters, that’s okay—they have a handy BMI calculator.
The diagrams (from weightlossresources.co.uk) show real examples of weight loss. It is important to note that depending on the realism of the weight loss goals set, the results can be significantly different.