Free Tool

Fat Loss Calculator

Estimate your target body weight and a realistic timeline to reach your goal body fat percentage.

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Your Numbers
Sex
Current weight (kg)
Current body fat (%)
Target body fat (%)
Reference ranges (men / women, ages 20–39): 10–18% / 20–32%. Aim for a realistic goal, not just the low end.
Daily Deficit
Calorie deficit
400kcal/day
Adjust in steps of 50 kcal, between 200 and 500 per day.
Conditions Checklist
Each condition you meet shifts the estimated loss toward fat instead of muscle. Check the ones that apply to you.
  • Constant deficitThe deficit is respected every day of the week, every week.
  • Diet qualityHigh protein, healthy fats, complex carbs, vitamins and minerals.
  • Resistance trainingIntense training 3–5x per week.
  • Steps10,000 minimum per day, more time standing, less sitting.
  • Sleep7–9h per night, regular schedule, no coffee after 3pm.