Fat Loss Timeline Calculator
Use the Timeline Calculator below to:
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You can use these example charts to roughly estimate a goal body fat percentage.
You can also use them for now to roughly estimate your current body fat %, before you have the necessary tools to properly measure body fat % accurately. However, you should obtain an accurate body fat % measurement at some point to get accurate results. Read the fully detailed instructions for how to cheaply take body fat percentage (%) measurements on your own at home here: Body Fat Percentage(%) Measurement Guide
Table 1. Difference in time it takes for the Average 40 Year Old American Male and Female to reach their fat loss goals, 1lb/week vs. as fast as healthily possible
Physical Activity for "Burning Calories" is a Myth
Citation: “Why exercising doesn't always mean you burn calories- BBC REEL” YouTube, uploaded by BBC REEL, 14 Jan 2022, https://www.youtube.com/watch?v=PnKrQXt44nQ.
The Original in-depth study with the Hadza Tribe at: https://pubmed.ncbi.nlm.nih.gov/25824106/
Second Study: https://pubmed.ncbi.nlm.nih.gov/25906426/
Third Study: https://pubmed.ncbi.nlm.nih.gov/26832439/
Proper Exercise is important for the best physical appearance while losing fat (for both men and women), for overall good health, for reaping the functional benefits of having muscle, and for raising TDEE (meaning you can eat more calories without gaining fat). But exercise should just not be considered a way to "burn" any calories.
1WorkoutPerWeek Exercise Science Explained (For Proper Exercise with just 15 minutes per week)
As accurate as the information you provide. If you provide very accurate body weight and body fat percentage measurements, it will be very accurate.
Figure 1. Summary of Fat Gain, Fat Loss, & Muscle Loss Produced Depending on the Amount of Calories Consumed in a Day
Total Daily Energy Expenditure (TDEE): This is how many calories (energy) your body needs per day to function. Consume this many calories per day to maintain the same amount of body fat.
Calorie Deficit: This is when you consume less calories in a day than your TDEE. Producing a calorie deficit causes your body to break down tissue, including body fat (which creates fat loss), to get the rest of the energy it needs for that day.
Figure 2. Variable Rates of Fat and Muscle Loss Per Day Depending on Calorie Deficit
Summary
Figure 3. Graph of the fastest healthy fat loss from start to finish for the Average 40 Year Old American Male