Find out how long it will take to reach your fitness goals with realistic and sustainable progress
This calculator uses a simple formula:
1 lb of fat = 3500 calories
Total Weight Change x 3500 = Total Calorie Deficit/Surplus required
Total Calories / Rate of weekly change = Weeks to Goal
Focus on building sustainable habits and let consistency lead to lasting results
Calculate your daily calories and macros based on your goals and activity level
Find your heart rate zones to train smarter and improve endurance
Estimate your one-rep max and find the right training intensities to best suit your goals
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