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
  • 2026-09-1090.00 25.00
    2565
  • 2026-09-1789.50 24.58
    2551
  • 2026-09-2489.00 24.16
    2537
  • 2026-10-0188.50 23.73
    2522
  • 2026-10-0888.00 23.30
    2508
  • 2026-10-1587.50 22.86
    2494
  • 2026-10-2287.00 22.41
    2480
  • 2026-10-2986.50 21.97
    2465
  • 2026-11-0586.00 21.51
    2451
  • 2026-11-1285.50 21.05
    2437
  • 2026-11-1985.00 20.59
    2423
  • 2026-11-2684.50 20.12
    2408
  • 2026-12-0384.00 19.64
    2436
  • 2026-12-1083.50 19.16
    2422
  • 2026-12-1783.00 18.67
    2407
  • 2026-12-2482.50 18.18
    2393
  • 2026-12-3182.00 17.68
    2378
  • 2027-01-0781.50 17.18
    2364
  • 2027-01-1481.00 16.67
    2349
  • 2027-01-2180.50 16.15
    2335
  • 2027-01-2880.00 15.62
    2320
  • 2027-02-0479.50 15.09
    2306
  • 2027-02-1179.00 14.56
    2291
  • 2027-02-1878.50 14.01
    2277
  • 2027-02-2578.00 13.46
    2262
  • 2027-03-0477.50 12.90
    2248
  • 2027-03-1177.00 12.34
    2233
  • 2027-03-1876.50 11.76
    2219
  • 2027-03-2576.00 11.18
    2204
  • 2027-04-0175.50 10.60
    2190
  • 2027-04-0875.00 10.00
    2213
  • 2027-04-1574.50 9.40
    2198
  • 2027-04-2274.00 8.78
    2183
  • 2027-04-2973.50 8.16
    2168
  • 2027-05-0673.00 7.53
    2154