Rate of change
Your target and your timeline create an average rate of change. Changing the deadline can dramatically change what the goal asks of you.
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Goal Reality Check
A goal sounds different when you break down what it actually requires. Enter where you are, where you want to go, and when you want to get there.
Build the goal around real life—not the other way around.
Live goal breakdown
What this goal requires
Total target change
−20.0 lb
Timeline
12 weeks
Average weekly change
1.7 lb/week
Average monthly change
7.2 lb/month
Average weekly rate
0.93% of current weight/week
Timeline context
Commonly used fat-loss range
This falls within a commonly used range for gradual-to-moderate weight loss. Your actual rate will vary, and progress does not need to happen at exactly the same speed every week.
Timeline comparison
What changes if the timeline changes?
Current timeline
12 weeks
Average weekly scale change
1.7 lb/week
Average weekly percentage
0.93%/week
+4 weeks
16 weeks
Average weekly scale change
1.3 lb/week
Average weekly percentage
0.69%/week
+8 weeks
20 weeks
Average weekly scale change
1.0 lb/week
Average weekly percentage
0.56%/week
The goal didn't change. The demand created by the deadline did.
A deadline is not the goal
Progress isn't linear
Body weight, strength, performance, measurements, energy, and recovery fluctuate. Progress is better evaluated as a trend than as a perfect weekly line.
Measure what matters
The best progress marker depends on the goal. Scale weight can be useful for some goals and almost meaningless for others.
This tool provides general educational fitness and goal-planning information. Calculations are estimates and individual results vary. It is not intended to diagnose, treat, or evaluate a medical condition or replace individualized medical or nutrition care.
Your life is part of the program.
Build a goal you can actually live with
Training does not happen in a vacuum. Work, kids, sleep, stress, recovery, schedules, and the rest of your life all affect what you can consistently do. The goal isn't to create the most aggressive plan you can survive. It's to build one you can keep showing up for.
Kelsey's Library · Want to build better goals before doing the math?
Read the goal setting guide