Weight Loss Timeline Calculator - Goal Date Planner
Find out exactly when you'll reach your goal weight with evidence-based projections, or track your actual body composition changes with AI photo analysis.
The Problem with Timeline Estimates
Weight loss is not linear. A study published in AJCN found that the traditional "3,500 calories = 1 lb" rule significantly overestimates weight loss. Metabolic adaptation, water retention, and muscle changes mean your actual timeline may vary by 20-40% from initial estimates.
Scale Weight
±2-5 lbs daily- Easy to track
- Objective number
- Shows trends
- Fluctuates with water
- Doesn't show composition
- Can be discouraging
Linear Projections
±20-40%- Simple math
- Goal-focused
- Motivating
- Ignores metabolic adaptation
- Doesn't account for muscle
- Often inaccurate
Calorie Counting
±15-25%- Evidence-based
- Teaches awareness
- Flexible
- Hard to sustain
- Database errors
- Doesn't track composition
Body Composition
±2-3%- Tracks fat vs muscle
- True progress
- Motivating
- Requires tools
- DEXA expensive
- AI makes it accessible
Weight Loss Timeline Calculator
Your Details
1-2 lbs (0.5-1 kg) per week is recommended for sustainable loss
Track Real Progress
Beyond the scale
Scale weight fluctuates daily and doesn't show if you're losing fat or muscle. PhysiqueAI tracks your actual body composition changes over time, so you know your timeline is on track.
- See fat loss vs muscle changes
- Weekly progress photos analyzed
- Accurate body fat % tracking
- Know if you're losing fat or water
- Adjust plan based on real data
No credit card required
What the Research Says
The 3,500 Calorie Myth
A 2014 review in the Journal of the Academy of Nutrition found that the 3,500 kcal/lb rule overestimates weight loss by ~50% over 12 months:
- Metabolic rate decreases as you lose weight
- Adaptive thermogenesis can reduce TDEE by 10-15%
- Real-world weight loss is ~50-60% of predicted
Safe Rate of Loss
Research from the International Journal of Sports Nutrition recommends specific rates for different goals:
- 0.5-1% of body weight per week to preserve muscle
- Faster loss increases muscle loss risk by 30%
- High protein intake (1g/lb) preserves lean mass
Recommended Weight Loss Rates
By Body Fat Level
Higher rates sustainable due to more fat reserves
Moderate deficit, preserve muscle
Slower rate to minimize muscle loss
Very slow for lean individuals
Essential fat levels, focus on maintenance
By Goal Type
Sustainable, no rush, lifestyle change
Preserve performance and strength
16-24 week timeline typical
Time-constrained, moderate aggression
Only with doctor oversight (VLCD)
Track real progress, not just weight
Scale weight tells you nothing about body composition. PhysiqueAI tracks your actual fat loss and muscle changes over time, so you know your transformation is on track.
No credit card required • 3 free scans/month