Visualise weekly weight & body-fat% change. Choose a target and either set a duration or a weekly loss %.

Start Weight (kg)

Start Body-Fat %

DXA, callipers, or your best estimate

Target Type

BF % Weight

Target BF %

Target Weight (kg)

Plan By

Duration (weeks) Weekly Loss % (of bodyweight)

Pick one: set the weeks or let the tool compute weeks from a weekly %.

Duration (weeks)

Weekly Loss % (of bodyweight)

Typical sustainable range: 0.4–1.0% / week

Assumption: lean mass is held constant for projection purposes.