ARC calculator
Weight Loss Timeline Calculator
Estimate a week and date range to reach a goal weight using conservative weekly rates — not a promised deadline.
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Calorie deficit
Estimate maintenance with Mifflin-St Jeor, then compare 10–25% deficit scenarios. Default is 15%.
Protein
Get a daily protein range and a practical middle target, then split it across your meals.
Bulk / cut / recomp
Answer a few questions and get a path to consider — cut, lean gain, or recomp — with a clear next tool.
Related guides
How the timeline works
Each week’s projected loss is a percentage of that week’s projected weight: 0.5%, 0.75%, or 1.0%. The tool does not subtract the same number of pounds forever. Faster rates finish sooner and are harder to hold. The output is a week range and a date range, labeled as estimates — not a promised deadline.
How this is calculated
- Planning rates are a product convention so the projection stays proportional as weight drops.
- Use the calorie and protein tools next if you want numbers for the block itself.