Body-fat timeline calculator

Estimate a route to your target body-fat percentage.

For a useful projection:
  • Use a calorie deficit you can sustain.
  • Train and eat enough protein to help maintain muscle mass.

Initial conditions

Some fields use defaults. Update your profile to start with your own values next time.

TDEE: 2610 kcal

Weight
90kg(198lbs)
Default
Body Fat %
25%
Default
Age
36
Default
Height
175cm(5'9")
Default
Sex
Daily Steps
8,000
Default
Daily Deficit
500 kcal
Default
  • DateWeight (kg)BodyFat %TDEE
  • 2026-07-2690.00 25.00
    2565
  • 2026-08-0289.50 24.58
    2551
  • 2026-08-0989.00 24.16
    2537
  • 2026-08-1688.50 23.73
    2522
  • 2026-08-2388.00 23.30
    2508
  • 2026-08-3087.50 22.86
    2494
  • 2026-09-0687.00 22.41
    2480
  • 2026-09-1386.50 21.97
    2465
  • 2026-09-2086.00 21.51
    2451
  • 2026-09-2785.50 21.05
    2437
  • 2026-10-0485.00 20.59
    2423
  • 2026-10-1184.50 20.12
    2408
  • 2026-10-1884.00 19.64
    2436
  • 2026-10-2583.50 19.16
    2422
  • 2026-11-0183.00 18.67
    2407
  • 2026-11-0882.50 18.18
    2393
  • 2026-11-1582.00 17.68
    2378
  • 2026-11-2281.50 17.18
    2364
  • 2026-11-2981.00 16.67
    2349
  • 2026-12-0680.50 16.15
    2335
  • 2026-12-1380.00 15.62
    2320
  • 2026-12-2079.50 15.09
    2306
  • 2026-12-2779.00 14.56
    2291
  • 2027-01-0378.50 14.01
    2277
  • 2027-01-1078.00 13.46
    2262
  • 2027-01-1777.50 12.90
    2248
  • 2027-01-2477.00 12.34
    2233
  • 2027-01-3176.50 11.76
    2219
  • 2027-02-0776.00 11.18
    2204
  • 2027-02-1475.50 10.60
    2190
  • 2027-02-2175.00 10.00
    2213
  • 2027-02-2874.50 9.40
    2198
  • 2027-03-0774.00 8.78
    2183
  • 2027-03-1473.50 8.16
    2168
  • 2027-03-2173.00 7.53
    2154