Transformation Timeline
Set your current and goal weight and see a realistic week-by-week timeline, plus the daily calorie deficit or surplus required to get there sustainably.
Steady (0.5%/wk) best preserves muscle and is most sustainable. Aggressive (1%/wk) is faster but harder to maintain.
Based on roughly 7,700 kcal per kg of body fat. Real progress isn't perfectly linear, so treat this as a realistic target, not a guarantee.
Want this timeline made real?
These are estimates. We build yours from weekly data, not formulas.
The method behind the numbers
- 1
Enter your current weight and your goal weight to set the total change required.
- 2
Choose a pace, steady, moderate, or aggressive, expressed as a percentage of bodyweight lost per week, the safest way to scale rate to your size.
- 3
We estimate the number of weeks and a target month, using roughly 7,700 kcal per kilogram of body weight.
- 4
You also get the daily calorie deficit needed to hit that pace, so the goal becomes a concrete plan rather than a wish.
Common questions
How long does it realistically take to lose weight?+
A sustainable rate is about 0.5–1% of bodyweight per week. For an 85 kg person that's roughly 0.4–0.85 kg per week, so 10 kg typically takes 3–6 months depending on the pace you choose.
Is faster weight loss better?+
Not usually. Aggressive deficits are harder to sustain and risk muscle loss. A steadier pace protects muscle, is easier to maintain, and tends to keep the weight off long-term.
Why isn't my progress perfectly linear?+
Water, glycogen, hormones, and training all cause week-to-week fluctuations. The timeline is a realistic target around which real progress will naturally vary, which is why weekly check-ins beat any single formula.
You have the numbers. Here's what to do with them.
A calculator tells you where you stand. Our free guide shows you how to act on it, and a free consultation turns it into a plan built around you.