How long to reach your body-fat target
Weeks, finish date, and goal weight for 15, 12, 10, or 8% body fat — at a rate that keeps your muscle. Then the page that shows what that number looks like on a real photo.
How the estimate works
Your lean mass is your weight minus fat. The calculator keeps that lean mass fixed, works out the weight at which it equals your target body-fat percentage, and divides the difference by a weekly loss of 0.5–1% of body weight. That is the range most evidence-based coaches use because faster loss starts costing muscle, especially once you are already lean.
Why it is a floor, not a promise
- Real cuts lose a little lean mass, which lengthens the timeline slightly.
- Body-fat estimates are ±3–4 points, so the target is fuzzy on both ends.
- Diet breaks, holidays, and stalls add weeks. Plan for them.
Then see it
A number tells you when. LiftLooks shows you what: upload one photo, pick 10% body fat or the target you chose, and get a before/after of your own body in about a minute.
Questions
How long does it take to get from 20% to 10% body fat?
For a 190 lb man, dropping from 20% to 10% means losing about 21 lb of fat. At 0.75% of body weight per week that is roughly 16 weeks; at 0.5% it is closer to 24 weeks. Heavier people lose more per week at the same percentage, so the weeks stay similar across body sizes.
What rate of fat loss keeps muscle?
Most evidence-based coaches recommend 0.5–1% of body weight per week. Faster than that, especially when already lean, and a growing share of the loss is muscle. The calculator assumes you keep your lean mass, so treat its answer as the best case.
Can I get to 8% body fat?
Yes, but it is contest conditioning: most people reach it with a 16–20 week prep and hold it for days, not months. The 10% and 12% pages show what is realistic to maintain.
See the finish line on your body.
Get the app, upload one photo, and see this transformation rendered on your own frame.
