Weight Goal Planner
Plan a realistic timeline, weekly rate and calorie delta for your weight goal.
Weekly rate
0.75 kg/week
Estimated timeline
11 weeks
Calorie delta
−825
kcal/day · deficit
How the math works
1 kg of body fat ≈ 7700 kcal. Dividing the total deficit or surplus by your timeline gives a daily calorie target.
Safe rates: 0.5–1% of body weight per week. Aggressive deficits cost muscle; aggressive surpluses add fat.