Tue. Aug 9th, 2022

How To Lose Weight In Calves: A Detailed Guide

While surfing the internet, you will come across general information on weight loss programs. However, if you want to know the secret of getting lean legs, you may not find authentic data so easily. To assist you in this regard, we have compiled all the relevant information that may help you lose weight in your calves.

Without any further delay, let’s dig into more information on how to lose weight in calves.

What Makes Calves Bulky?

Before discussing the ways to lose weight in your calves, let’s unfold the most common reasons for needing to do so. Below are a few of the causes that you should know about before going any further.

Accumulation of Fat

Depending on your body type, your calves may simply consist of too much fat. In this situation, you can minimize the bulkiness of your calves by simply burning fat and losing weight. The accumulation of fat makes your calves look bulky, but you can lose most of the fat by doing simple exercises.


No doubt, genetics play a key role in making your calves look bigger and bulkier. In order to know whether your calves are getting heavier due to genetics, you must look at the physique of your parents or siblings.

Some people are born with a tendency to have huge calves. In this situation, the calves may gain weight if the person isn’t in the habit of working out. As a result, you need to be vigilant while regularly monitoring your calf muscle size.

Muscular Weight Gain

When you regularly exercise and keep your calves in focus, you may experience muscular weight gain. Muscular calves don’t look bad, but some people don’t like them as much.

To prevent this from happening to you, it is advised to skip those exercises that put a strain on the calf muscles. This way, you can stop your calves from gaining more weight and size.

Workouts and Bigger Calves

As stated earlier, you can increase the size of your calves by doing some kinds of exercise. In fact, there are three body types, and they are all different when it comes to gaining and losing weight.

Among these body types, two kinds are prone to getting bulky. Therefore, before you try different weight loss remedies, make sure you know the type of your body. Besides that, you should also try to gain more information on your diet. It will help you get the best possible results.

There are numerous exercises that could increase the size and definition of your calf muscles. If your calves were not that big before you started to work out, you should analyse your exercise pattern.

However, it is easy to regain the previous shape of your calves if your exercise routine is the only reason. Simply stop doing those exercises that assist in making the calf muscles grow.

How to Lose Weight in Calves

To lose weight in your calves, you have to focus on three basic steps. These steps include:

  1. Avoid exercises that build your calf muscles
  2. Do low-intensity cardio exercises
  3. Try to lose overall body weight

Step 1: Avoid Exercises That Build Your Calf Muscles

The exercises given below are good to maintain a healthy body. You can also use these workouts to burn extra fat. On the contrary, if you want slim calves, it would be better to avoid such exercises.

Uphill Exercises

With the goal of reducing the size of your calves, it would be advised to avoid uphill exercises, such as “hill sprints”. Hence, anything that involves running or walking uphill should be avoided. This is important, as all these activities can build your calf muscles.

Even if you go out hiking quite often, it can increase the size of your calves. Therefore, it is better to change your workout regimen and include exercises that have a minimal impact on your calves.

Plyometric Exercises

Different types of jumping exercises, also called plyometric exercises, utilize your calf muscles. This is the reason you will normally end up with a bulky appearance to your calves if you do these exercises regularly. Aside from that, though, you may try some HIIT exercises.

However, overdoing these exercises isn’t advisable, as it may increase the weight of the lower body. For instance, plyometric exercises like jump lunges, jump squats, and any other similar exercise should be kept to its minimum.

Stop Doing Cardio at an Incline

Running can increase your calf muscles to some extent. However, it is good for you to lose some overall weight if necessary. Therefore, when done in the right manner, running can help you trim down your calves.

If your calves gain size easily, try to run only on flat ground. Avoid running on an incline, as it could make your calves much bigger. Moreover, while working in the gym, try to avoid the “Stairmaster”.


A lot of women believe that skipping proves to be helpful for losing weight in your calves. However, in reality, it may make your calves look bulkier than before. During skipping, most of the calf muscles are used, which forces them to grow. In the case of genetic predisposition, the chances of getting bigger calves are more than normal when it comes to skipping.

Step 2: Do Low-intensity Cardio Exercises

You may have heard a lot about the advantages of cardio. It proves to be effective at burning fat and keeping your body toned. Nevertheless, if you want lean and slim legs, low-intensity cardio is the best option to choose from.

This type of cardio is good for burning fat while even minimising muscle size. It will also help you decrease the overall weight of your body. Moreover, you can trim your calves and make your legs lean by regularly doing low-intensity cardio exercises.

You can also consider taking up power walking or swimming to lose weight in your calves. In addition, you can adjust your running technique and posture. For instance, you should avoid running on your toes, as you will put more strain on your calves.

Step 3: Try to Lose Overall Body Weight

If you are trying to lose weight in your calves, it might be better to simply lose some overall body weight. By doing so, you will lose both muscle and fat, which will automatically make your calves look thinner.

By simply losing your stored fat, it is possible to give your body a lean and slim appearance. Before starting your weight loss regimen, make sure to know your body type. If most of the fat is stored in the lower part of your body, make sure you start working on this area first.

Moreover, your diet is the key to losing additional weight. No matter how tough your workout regimen is, it won’t offer the desired results without a perfect diet plan. Therefore, you need to focus on your calorie intake depending on your daily consumption.

Burning Your Calf Fat

No doubt, calf fat looks bulky and embarrassing, and it affects our health. Unlike belly fat, this type of fat doesn’t enhance the risk of chronic diseases. In fact, it is quite easy to burn calf fat.

If your calf muscles are covered with fat, you can burn it off by doing some simple exercises. Furthermore, by introducing some changes into your lifestyle, it is possible to lose weight in your calves.

By making some dietary adjustments, you can draw more benefits out of your workout regimen. While doing so, make sure to set a reasonable goal. The soleus and gastrocnemius are the two major muscles that form your calf.

To burn off all of your calf fat, you should think about considering these essential aspects.

Avoid Overeating

This is the first thing to keep in mind when you want to lose weight in your calves. Make it a habit to stop eating when satisfied. Overeating is the first and foremost cause of gaining additional weight.

Besides that, you should also consider minimising your portion size. While consuming less food, you can also lower your calorie intake. Moreover, try to chew your food slowly, as it will help to avoid overeating.

Eat Healthy Food

When it comes to eating healthy food, people usually tend to be reluctant to do so. This is true, as most of us are fond of eating buttery, creamy, and fried stuff. It isn’t that easy to give up all your favourite dishes at once, but you can minimise their consumption.

The best food that can help to make your calves look thinner are ones that are free from excessive fat. Furthermore, you should also think about avoiding foods that offer high sugar and sodium content.

Foods like lean beef, chicken breasts, low-fat dairy products, fish, fruits, vegetables, and whole grains should be a part of a daily diet.

Do Calf Raises

To affect your soleus muscles, try to sit on the end of a bench and raise your calves. After doing this for a couple of days, you can also add some weight to your thighs. For instance, you can place small dumbbells on both thighs.

While keeping the weight on your thighs, lift up your heels as high as you can go. Hold the legs at the highest position for a few seconds and then lower the heels. For better results, make sure to repeat this exercise 15 to 20 times during each session.

You can also execute a set of calf raises by simply keeping your toes inward. This kind of posture and exercise helps burn fat from the inner areas of your calves. Keep your toes apart (hip-width) and move the heels out by keeping them at an angle.

After that, rise up onto your toes and stay in this position for a few seconds. Next, return to your starting point in a slow and steady manner. For better outcomes, repeat this step 20 to 25 times in each session.

Turn Your Toes Outward

This is one of the simplest yet effective exercises that you can do to lose weight in your calves. By turning your toes outwards, you can work on the peroneals and the outer areas of the calf muscles.

Do Pilates and Yoga Exercises

In fact, pilates and yoga exercises can help keep yourself fit and tone your body without much effort. These exercises don’t require a lot of muscle stretching or pumping. The primary focus of these exercises is a strong core, which helps you stay in shape.

Do Foam Rolling and Stretching

While doing heavy workouts, you can gain more muscle volume, which isn’t suitable if you want lean legs. Therefore, try to do simple and less stressful exercises. Although stretching doesn’t burn a lot of fat, it helps your muscles become more flexible. As a result, you can perform other exercises without any issues.

When you do a lot of exercises that focus on your calf muscles, it may make your legs stiffer. You may feel that your legs are tight and hard to stretch. In this situation, stretching exercises can serve you well.

Similar is the case with foam rolling, as this exercise can help burn calf fat without any extra effort. To lose weight in your calves and make your legs look lean, don’t forget to do this exercise.


In order to conclude the above discussion, here are some of the most essential things to consider to lose weight in your calves. First, you need to know the type of your body. There are a few body types that gain more weight with a similar amount of calorie intake.

When you want to burn excessive fat from your thighs and calves, it is essential to control your diet. By keeping your calorie intake to its minimum, you can minimise the weight and size of your calves.

Last but not least, avoid those exercises that promote muscular growth of your calves. After following the above-mentioned steps, you can live your dream of having lean legs.