Fat-loss timeline
How long a goal weight realistically takes at a sustainable rate.
Result
Enter where you are, where you'd like to be and a weekly rate, and a realistic timeline appears here.
How it works
- Simulates losing a fixed percentage of your current bodyweight each week, so the weekly loss shrinks as you get lighter—which is how it actually goes.
- Rates between 0.5% and 1% a week are the range that best protects muscle.
What it can't tell you
- Real progress is uneven. Expect flat weeks, and judge the trend over a month.
- Plan breaks at maintenance. Most long fat-loss phases are healthier and easier with a pause every couple of months, which this does not add for you.
Understand the number
Losing fat without losing muscle
In a deficit your body draws on both fat and muscle. Resistance training, enough protein and a moderate rate of loss are what tip the balance toward keeping muscle.
Why the scale lies to you
Daily bodyweight swings of 1–2 kg (2–4 lb) are normal and mostly water. Here is what the number is actually telling you, and what to track alongside it.