Worked examples
Real numbers, real scores.
“lose 8 kg before my trip in 3 months”
37%
Bold, But Sane
- Loss per week
- 0.61 kg
- Daily calorie deficit
- ~675 kcal
- Body fat at goal
- ~23%
“lose 5 kg in 2 weeks”
73%
The Group Chat Is Concerned
- Loss per week
- 2.30 kg
- Daily calorie deficit
- ~2,532 kcal
- Body fat at goal
- ~24%
“get a six-pack in 6 months”
32%
Bold, But Sane
- Loss per week
- 0.38 kg
- Daily calorie deficit
- ~422 kcal
- Body fat at goal
- ~11%
How it’s scored
Math, not vibes.
Every factor is scored on its own, capped, and added up to a score from 0 to 100. Same inputs, same score, every time. It measures how hard the plan leans on optimism, not your odds of success.
Full methodologyWeekly loss rate
Weekly loss as % of bodyweight ÷ a sustainable rate for your body fat (1% a week, tightening to 0.5% when already lean) × 20.
max 50
Leanness target
(lean threshold − body fat at goal, assuming every kilo lost is fat) × 2.5. Lean threshold ≈ 15% men, 22% women; abs usually show around 11% and 18%.
max 25
Timeline compression
(6 − months) × 3.
max 15
Total change
Weight to lose as % of your current bodyweight.
max 10
Questions
Before you commit.
How fast can you safely lose weight?
A common guideline is about 0.5–1% of your bodyweight a week. The leaner you already are, the slower it should go to keep muscle, so the calculator tightens the sustainable pace from 1% towards 0.5% as your body fat drops.
How big a calorie deficit do I need?
A kilo of body fat is roughly 7,700 kcal, so losing 0.5 kg a week takes a deficit of about 550 kcal a day. Deficits much above 1,000 kcal a day are hard to sustain and tend to cost muscle.
What body fat do you need for a six-pack?
Abs usually start to show around 10–12% body fat for men and 16–19% for women, though genetics move this a lot. The calculator estimates the weight where you'd reach that, assuming the weight you lose is fat.
Is this medical advice?
No. It is simple energy-balance math. If dieting is affecting your health or mood, talk to a doctor.