Body Composition & Goal Planner
Brand-styled with Poppins. Mobile-first layout and a clear weight‑over‑time chart.
AssumptionLean mass constant unless noted
DBW formulaDBW = LBM / (1 − target BF)
Rate guidanceScales with current BF% (≈0.25–1.0% BW/week)
Results
Target Body Weight:—
Target Body Fat Percentage:—
Fat Mass:—
Total Fat to Lose:—
Lean Mass:—
Recommended Rate per week:—
Recommended Rate (kg per week):—
Rationale:—
Estimated Duration in weeks:—
Goal Date:—
Projected weight over time
Back-Calculate from Goal Date
Enter a date + desired total loss to get required weekly % and fat:lean estimate (heuristic).
Required Weekly Rate:
Aggressiveness:
Estimated Composition (Fat : Lean):
Estimates based on Helms et al., 2014; Longland et al., 2016; Trexler et al., 2014; Aragon & Schoenfeld, 2013.