How To Lose Calf Fat – 4 Effective Exercises To Get Rid Of Fat On Your Calves In 2024

Mitchelle Morgan - Health & Wellness Writer
Brittany Ferri, PhD
Have you been wondering how to lose calf fat and enhance calf muscles? Read on and learn the different ways to reduce the excess fat.
how to lose calf fat
Do calf fat reduction exercises. Photo: Ba Le Ho

Losing weight and being fit leads to a healthier life. It requires dedication and strategy to get rid of body fat. Some parts, like the calves, are trickier regarding losing weight. But that doesn’t mean reducing calf fat and enjoying a slimmer look is impossible.

In this article, find out how to lose calf fat for female or male. It requires applying the diet and lifestyle tips listed below. If you follow some of our guidance, you can learn how to get smaller calves and have your legs look more lean. Too much fat in the calves makes your legs appear bigger, so finding how to lose fat in calves can help boost self-confidence.

How To Get Rid Of Calf Fat

  1. Standing/Seated calf raises.
  2. Plie calf raises.
  3. Jump squats.
  4. Weighted sumo squats with calf raise.

How To Lose Calf Fat And Make Your Calves Smaller

how to lose calf fat
Calf fat is found at the back of the calf. Photo: kei907/Shutterstock

What is calf fat? The back parts of your lower legs are called calves. Fat distribution causes this part of your body to grow bigger as you gain weight. Losing calf fat makes your body look lean and toned.

One of the best ways to lose weight and reduce calf fat is exercises. A review study[1] found that exercise may lead to a fat loss of between 1.3 to 2.6 kilograms or 2.8 to 5.7 pounds. Therefore, look into calf slimming exercises that target the problem area and add them to a workout routine. Exercise helps you to achieve a healthy body weight and tone the calves.

You can do many excellent and effective calf-slimming exercises at home or in the gym. Start by creating a workout routine and state the frequency to follow. Keeping consistent is the key to burn calories and reduce body fat. Below are ways to lose fat as you work on weight loss for your entire body.

Standing/Seated Calf Raises

The goal of this exercise is to strengthen the hamstrings in the thighs and calves.

  • Stand straight, shoulders rolled back, chest out, and feet flat on the ground next to one another. Look ahead and have your hands on your waist.
  • Raise both heels. Ensure to balance your body on the balls of your feet located just under the toes.
  • Hold this pose for two seconds, then lower your feet back down.
  • Repeat the exercise fast, doing three sets of 20 standing calf raises to achieve slim calves.

Make your standing calf raises more challenging by doing one leg at a time. A single-calf raise requires bending one knee to lift the foot off the floor. At the same time, raise the other heel. Repeat by switching sides for effective results.

You can also do the calf raises while seated. You can use weights for more burn and better results.

Sit with your back straight and shoulders roll back. Place your hands on your knees or thighs. Use two dumbbells, one resting on top of each knee.

  • Raise the heels of your feet for two seconds.
  • Lower both legs back on the floor and repeat the exercise to aid in fat loss.
  • Perform three sets of 20 seated calf raises to reduce calf size.
  • On top of burning calf fat and strengthening calf muscles, seated calf raises improve stability.

Plie Calf Raises

Plie calf raises, or squats, target both calves on your lower legs.

Begin the calf exercise in a sumo squat position. You can also use a dumbbell to get more benefit from a sumo squat-weight position. Have both feet flat on the ground about one foot apart from one another and point your toes to the sides.

  • Start to raise your heels from the floor, balance both knees alongside one another, and work on squeezing the calves.
  • Lower both heels to the floor and repeat the exercise.
  • Perform three sets of 20 plie calf raises to shed fat.

Jump Squats

how to lose calf fat
Jump squats target calves. Photo: UfaBizPhoto/Shutterstock

The jump squats target your calves, glutes, hamstring, and quads. Jump squats are great for improving your explosive power, especially as an athlete. In addition, you have better lower and upper body strength while reducing thigh fat.

  • Start by standing straight with shoulders rolled back. Ensure your legs are wide apart, and pop your chest out.
  • Slowly get into a squat position as you bend both knees.
  • Jump while swiping both hands up above your head.
  • Work on landing softly back on the floor and repeat the calf exercise.
  • Perform three sets of 20 jump squats.

Weighted Sumo Squat With Calf Raise

Add weighted sumo squats with calf raises to your strength training routine. It’s an effective slim calves workout that results in muscular calves. The best-weighted squats require a dumbbell and help to tone your lower body.

  • Fetch a dumbbell and hold it with both hands while standing straight.
  • Position both legs apart, ready for a sumo squat position, and keep your back straight.
  • Look straight ahead, pop your chest out, and roll your shoulders back.
  • Hold the pose to lower your torso until your hips align with your thighs.
  • Slowly raise your body and raise both heels before your legs are straight.
  • Place both heels down and resume the weighted sumo squat position.
  • Repeat the workout three times, doing 12 reps each.

More Tips To Tone Your Calves Quickly

Apart from calf slimming exercises, there are other ways to lose calf fat and have a slimmer look. Here are more tips to tone calves quickly.

Eat A Healthy Diet

Exercise works well to burn calories and tone calves. But, one way to discourage more calf fat is eating a healthy diet.

A high protein diet[2] with less carbs and fat reduces body fat percentage. Adding more protein to your meals enhances weight management by promoting fullness.[3] If you feel full, you’re less likely to keep eating and can lose weight.

In addition, add soluble fiber[4] to your diet to promote weight loss. Soluble fiber slows down digestion by absorbing water and leads to less eating. Moreover, eat a balanced diet that leads to health and reduces fat in the entire body. Also, consider adding fat-burning supplements to your diet.

Walk Or Run

Calf workouts are excellent to do at home or in the gym. But it doesn’t stop there. Add walking and running to your workout routine.

Fat deposits anywhere in the body, including the calf area, can be a source of distress. Luckily, it’s possible to achieve slim calves through walking, running, or both. Walking and running are a form of aerobics exercise that helps you manage body fat percentage.[5]

Walking is great for exercising as you strive to lose calf fat and overall body weight. It helps burn calories as you get active. You can proceed to running to burn more calories.

Lower Calorie Intake

how to lose calf fat
Calculating calories can help you lose calf fat. Photo: Kamil Zajaczkowski/Shutterstock

Have you been researching other ways to lose calf fat? Ensure you lower your calorie intake as it aids in weight loss. Losing weight takes time and a strategy to achieve the best results. Knowing the right amount of food and drink to consume is a huge factor to consider.

Work to reduce the number of calories[6] you consume daily and keep in mind your weight, sex, and age. One effective strategy is to calculate the calories you need to consume daily. There are calorie counter apps that help to estimate calorie needs for each individual.

Eating a low-calorie diet and being physically active is an effective weight loss strategy. However, ensure you consume a balanced diet to avoid nutrient deficiencies.

Limit Intake Of Refined Carbs And Sugar

Refined carbs,[7] sugary foods, and drinks are the leading causes of weight gain. Refined carbs undergo excessive processing that strips nutritional content. Processors eliminate the germ and bran parts of grains, which are beneficial.

Foods like white bread, white pasta, and white rice are examples of refined carbs. The foods lack fiber, essential for weight loss by reducing appetite. Consuming refined carbs[8] leads to fatty deposits in the entire body, including the calves.  

In addition, work to limit sugary food,[9] snacks, and drinks intake. Sweetened food and drinks include chocolates, sodas, and snacks. Sugary drinks contain liquid calories[10] that contribute to weight gain. Sugar also causes health issues such as type 2 diabetes.

Get Plenty Of Rest

Sleep plays a crucial role in your health and well-being. Doing exercises to reduce calf and body fat requires loads of energy. Therefore, you must give your body time to rest and recover.

Not getting enough sleep leads to overeating and indulging in unhealthy foods. When you eat more, your body distributes fat to different parts, including the calves. So, strive to get to bed on time and enjoy healthy sleep to reduce weight gain.

Getting healthy sleep[11] influences your day and can motivate you to stick to a healthy diet. 

Conclusion

How to lose calf fat is a question many people ask during a weight loss journey. Calves appear bigger because of fat deposits on the lower legs. One of the best ways to lose calf fat is doing calf workouts to burn fat.

Above are strength training workouts that help to burn fat from the calves. In addition, you can incorporate other methods like walking and running, eating a healthy diet, and avoiding sugary foods and refined carbs. Also, consult a registered dietitian for diet guidance.

Frequently Asked Questions

Are my calves made of muscle or fat?

Calves are made of muscle. However, fatty deposits to the lower part of the legs cause calves to enlarge. If the calf area feels soft to the pinch, it contains loads of fat. If it’s hard, then it’s muscle mass.

Is calf size genetic?

Many folks report similarities in their families when it comes to calf size, but there is no evidence to confirm that calf size is genetic.

Are fat calves bad?

Fat calves aren’t bad. However, if you want a slimmer look, finding out how to lose calf fat is better.

Will walking help me lose calf fat?

Yes, walking may help you lose calf fat. It’s a low-impact exercise that can complement other workouts you do at home.

Resources

  1. Bellicha, A., Marleen, Battista, F., Beaulieu, K., Blundell, J., Luca Busetto, Carraça, E.V., Dicker, D., Encantado, J., Ermolao, A., Farpour‐Lambert, N., Adriyan Pramono, Woodward, E. and Jean‐Michel Oppert (2021). Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. Obesity Reviews. [online] doi:https://doi.org/10.1111/obr.13256.
  2. Moon, J. and Koh, G. (2020). Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of obesity & metabolic syndrome, [online] 29(3), pp.166–173. doi:https://doi.org/10.7570/jomes20028.
  3. Dhillon, J., Craig, B.A., Leidy, H.J., Amankwaah, A.F., K. Anguah, Jacobs, A., Jones, B.A., Jones, J.B., Keeler, C.L., Christine E.M. Keller, McCrory, M.A., Rivera, R., Slebodnik, M., Mattes, R.D. and Tucker, R.M. (2016). The Effects of Increased Protein Intake on Fullness: A Meta-Analysis and Its Limitations. Journal of the Academy of Nutrition and Dietetics, [online] 116(6), pp.968–983. doi:https://doi.org/10.1016/j.jand.2016.01.003.
  4. Thompson, S.V., Hannon, B.A., An, R. and Holscher, H.D. (2017). Effects of isolated soluble fiber supplementation on body weight, glycemia, and insulinemia in adults with overweight and obesity: a systematic review and meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition, [online] 106(6), pp.1514–1528. doi:https://doi.org/10.3945/ajcn.117.163246.
  5. La, J.M. and Borer, K.T. (2022). Effects of Walking Speed on Total and Regional Body Fat in Healthy Postmenopausal Women. Nutrients, [online] 14(3), pp.627–627. doi:https://doi.org/10.3390/nu14030627.
  6. Ju Young Kim (2021). Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. Journal of obesity & metabolic syndrome, [online] 30(1), pp.20–31. doi:https://doi.org/10.7570/jomes20065.
  7. Bhardwaj, B., O’Keefe, E.L. and O’Keefe, J.H. (2016). Death by Carbs: Added Sugars and Refined Carbohydrates Cause Diabetes and Cardiovascular Disease in Asian Indians. Missouri medicine, [online] 113(5), pp.395–400. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6139832/.
  8. Bradley, P. (2019). Refined carbohydrates, phenotypic plasticity and the obesity epidemic. Medical Hypotheses, [online] 131, pp.109317–109317. doi:https://doi.org/10.1016/j.mehy.2019.109317.
  9. Faruque, S., Tong, J., Vuk Lacmanovic, Agbonghae, C., Minaya, D.M. and Czaja, K. (2019). The Dose Makes the Poison: Sugar and Obesity in the United States – a Review. Polish Journal of Food and Nutrition Sciences, [online] 69(3), pp.219–233. doi:https://doi.org/10.31883/pjfns/110735.
  10. Allison, D.B. (2013). Liquid calories, energy compensation and weight: what we know and what we still need to learn. British Journal of Nutrition, [online] 111(3), pp.384–386. doi:https://doi.org/10.1017/s0007114513003309.
  11. Evangelia Papatriantafyllou, Dimitris Efthymiou, Evangelos Zoumbaneas, Codruța Alina Popescu and Εmilia Vassilopoulou (2022). Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients, [online] 14(8), pp.1549–1549. doi:https://doi.org/10.3390/nu14081549.

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