Free Tool
Fat Loss Calculator
Estimate your target body weight and a realistic timeline to reach your goal body fat percentage.
Your Numbers
Sex
Current weight (kg)
Current body fat (%)
Target body fat (%) 13%
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 400 kcal/day
Capped at 200–500 kcal/day. Below 200: too slow to matter. Above 500: harder to estimate and higher risk of muscle loss.
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.
Estimated Loss Composition
Muscle ← / → Fat
Muscle
—%
— g / kg lost
Fat
—%
— g / kg lost
Your Results
Personalized Coaching
- 01How to eat for fat loss.
- 02How to train to keep muscle.
- 03And how to stay on track.
Estimate only, based on averaged physiological rates for natural training. Individual response varies with genetics, training history, hormonal status and adherence. Not medical advice.