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Body Composition Desk

Mastering Weight Goals & Body Recomposition

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.

Calculate Lean Mass

Focus on your Lean Body Mass (LBM) rather than absolute weight. Keeping muscle mass stable keeps your metabolic rate higher.

Choose a Safe Pace

A moderate deficit of 15% to 20% below TDEE is far easier to sustain than an aggressive deficit, leading to long-term success.

Monitor Intake Safely

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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.

Frequently Asked Questions

  • It calculates your Lean Body Mass (LBM) using your current weight and current body fat percentage. Assuming you maintain your muscle mass, it determines the target weight required to hit your goal body fat percentage: Target Weight = LBM / (1 - Goal Body Fat / 100).
  • BMR (Basal Metabolic Rate) is the energy your body needs to survive at complete rest. TDEE (Total Daily Energy Expenditure) is your maintenance calories, adding physical activity level multipliers on top of BMR using the Mifflin-St Jeor formula.
  • It calculates the total weight change needed, estimates your daily calorie deficit or surplus based on your selected pace (e.g., 0.5 kg or 1 lb per week), and divides the total weight change by that weekly rate to forecast the days and estimated target date to reach your goal.
  • A rate of 0.25 to 1 kg (0.5 to 2 lbs) per week is widely recommended as safe and sustainable. Aggressive deficits can lead to muscle loss and fatigue, and daily calorie targets should ideally not fall below 1,200 kcal for women or 1,500 kcal for men.
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Target Weight Calculator

Body Fat & Loss Timeline

Inputs

Calculator Mode

Unit System

Body Metrics

kg
%
%

Results

Target Weight

75 kg

Total Weight Loss Needed: 10 kg

Lean Body Mass (LBM)
63.8 kg
Fat Mass
21.3 kg
Total Weight Loss Needed
10 kg
Total Fat Loss Needed
10 kg