Cut planner
How long it takes to reach your goal weight at a pace that keeps your muscle and your sanity.
Your projection
Why a percentage, not pounds a week
A 280 lb man and a 170 lb man can't lose fat at the same rate in pounds. Setting the pace as a share of bodyweight scales sensibly: research on lean athletes suggests around 0.5–1% a week preserves muscle better than faster cuts.
It also means the line curves. Each week you weigh a little less, so the same percentage is a few ounces fewer. That's normal, not a stall.
Tracking it
Weigh yourself first thing in the morning, after the bathroom, most days. Ignore single readings, which swing with salt, carbs and sleep, and compare weekly averages instead. A smart bathroom scale that syncs to your phone does the averaging for you.
Need your calorie number? Use the calorie calculator, then build a meal plan around it.