Most people set a goal weight and forget that body fat percentage depends on both fat and lean mass. This calculator starts from the body fat percentage you want, works out the scale weight that matches it, and then turns the gap into weeks at a pace you choose.
What You Get
| Result | What it tells you |
|---|---|
| Target weight | The body weight that matches your goal body fat if you keep all your lean mass. |
| Estimated timeline | Weeks needed at the pace you selected. |
| Realistic range | The span between the aggressive (1.0%) and gradual (0.5%) paces, so you can see how much the answer depends on pace. |
| 20% muscle-loss scenario | How much more you would need to lose, and how much longer it would take, if a fifth of the weight lost comes from lean tissue. |
| Approximate daily deficit | The calorie gap that matches the selected pace, using the 7,700 kcal per kg rule of thumb. |
Limits to Keep in Mind
- Your starting body fat number may be off. Scales, calipers and tape-based formulas can easily miss by several percentage points. A 3-point error in either direction changes the timeline noticeably, so measure the same way each time and trust the trend more than a single reading.
- Loss is not a straight line. Weight loss usually slows as you get leaner, and the last few percentage points tend to take longer than the first.
- The pace options are assumptions. Faster paces raise the risk of losing muscle, feeling worse in training and not sticking to the plan. Slower paces cost time but are easier to sustain.
- This is not medical advice. People with health conditions, a history of disordered eating or very low starting body fat should talk to a doctor or registered dietitian before cutting.