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Body Fat & Loss Timeline
Target Weight
Total Weight Loss Needed: 10 kg
Drop in a screenshot from your workout app, smart scale or fitness tracker — the AI reads it and fills these fields for you.
Habit Tracker is where this stops being a one-off number: log the routine there and watch your streak and progress build.
Reaching your target weight is not just about moving the scale — it is about managing body composition. By focusing on maintaining lean muscle mass while shifting fat mass, you create a healthier, more athletic physique. Modeling a timeline helps keep expectations realistic and progress sustainable.
Focus on your Lean Body Mass (LBM) rather than absolute weight. Keeping muscle mass stable keeps your metabolic rate higher.
A moderate deficit of 15% to 20% below TDEE is far easier to sustain than an aggressive deficit, leading to long-term success.
Avoid dropping calories below essential biological levels (1,200 kcal/day for women, 1,500 kcal/day for men) without clinical supervision.
A calorie deficit of 500 kcal/day yields about 0.5 kg (1 lb) of fat loss per week. Prioritize protein intake and resistance training to preserve lean mass during weight loss. See the WHO guidance on healthy weight.