🎯

Fitness Goals Calculator

Weight loss timeline · Running goals · Strength milestones — all in one place

Units:

Your Details

Enter your stats to get a personalised weight goal timeline.

Current Weight (kg)

Target Weight (kg)

Height (cm)

Age (years)

Sex

Goal Type

Activity Level

Weight & Body Composition

Compare aggressive, moderate, and conservative goal timelines.

Current Weight (kg)

Target Weight (kg)

Height (cm)

Age

Sex

Activity Level

Goal Type

Running Goal Timeline

How long to hit your race time target?

Current Pace (min/km)

Race Distance

Target Finish Time (h:mm)

Current Weekly km

Running Level

Strength Goal Timeline

How long to reach your target 1 Rep Max?

Exercise

Experience Level

Know Your 1RM?

Current 1RM (kg)

Target 1RM (kg)

Key Formulas Used

BMR (male) = 10×weight + 6.25×height − 5×age + 5
BMR (female) = 10×weight + 6.25×height − 5×age − 161
TDEE = BMR × activity multiplier

Weekly loss = deficit ÷ 7,700 kcal/kg
Weeks = total change ÷ weekly rate
Epley 1RM = weight × (1 + reps ÷ 30)

Mifflin-St Jeor (1990) | 7,700 kcal ≈ 1 kg body mass | Activity multipliers: 1.2 (sedentary) → 1.9 (extreme)

Worked Examples

Example 1 — Losing 10 kg for a Wedding

Sarah is 75 kg, 165 cm, 28 years old, female, moderately active (TDEE multiplier 1.55). Her BMR = 10×75 + 6.25×165 − 5×28 − 161 = 750 + 1031.25 − 140 − 161 = 1,480 kcal. TDEE = 1,480 × 1.55 = 2,294 kcal/day. At a 500 kcal/day deficit her daily calorie target is 1,794 kcal. She loses 0.5 kg/week, reaching her 65 kg target in 20 weeks (5 months).

Example 2 — Marathon Training from Half-Marathon Base

James currently runs a half marathon in 2 hours (pace ≈ 5:41/km). He wants to complete a full marathon in under 4 hours (pace ≈ 5:41/km). With 40 km/week training volume at an intermediate level, the calculator estimates he needs 16–20 weeks of structured marathon-specific training to build the aerobic base and mileage required. His weekly km recommendation rises to 60–70 km at peak.

Example 3 — Increasing Squat 1RM from 80 kg to 120 kg

Tom currently squats 80 kg × 3 reps. Using the Epley formula: 1RM = 80 × (1 + 3/30) = 80 × 1.1 = 88 kg. He targets 120 kg — a 36% increase. As an intermediate lifter progressing at ~1% per week, he needs approximately 31 weeks of consistent programming. Monthly milestones: Month 1 → 93 kg, Month 2 → 97 kg, Month 3 → 102 kg, Month 4 → 107 kg, Month 5 → 112 kg, Month 6 → 120 kg.

About This Calculator

Unlike the BMR Calculator (which focuses on resting calorie burn) or the Macro Calculator (which splits calories into protein, carbs, and fat), this Fitness Goals Calculator answers the fundamental question: how long will it take? It converts your BMR and TDEE into a concrete timeline with a target date, so your goal stops being abstract and becomes a real milestone on the calendar.

Weight Loss Timeline Formula

The calculator uses the Mifflin-St Jeor equation — validated in a 2005 meta-analysis as the most accurate BMR formula for the general population. One kilogram of body fat contains approximately 7,700 kcal. A daily deficit of 500 kcal creates a weekly deficit of 3,500 kcal, equating to roughly 0.45–0.5 kg of weight loss per week. The rate of 0.5–1 kg/week is the range recommended by the World Health Organisation and most national dietary guidelines for safe, sustainable fat loss.

Running Pace Improvement

Running performance is primarily limited by VO2 max, lactate threshold, and running economy. Pace improvements of 5–10 seconds per km per month are realistic for intermediate runners training 4–5 days per week. The required pace is calculated as target time (seconds) divided by distance (km), converted back to min:sec format. Weekly training volume recommendations scale with experience level and race distance.

Strength Progression Rates

Strength gains follow a predictable but nonlinear pattern. Beginners can increase their 1RM by 2–3% per week due to rapid neural adaptations. Intermediate lifters improve at roughly 1% per week. Advanced athletes with years of consistent training progress at 0.25–0.5% per week. The Epley formula (1RM = weight × (1 + reps/30)) is used to estimate a true one-rep maximum from a submaximal training lift.

Frequently Asked Questions

How long does it take to lose 10 kg?

At a safe, moderate rate of 0.5 kg per week (a 500 kcal daily deficit), losing 10 kg takes approximately 20 weeks (about 5 months). At an aggressive pace of 1 kg per week (1,000 kcal deficit), it takes around 10 weeks. Rates faster than 1 kg per week are generally not recommended as they increase muscle loss and nutritional deficiencies.

What is TDEE and why does it matter for fitness goals?

TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns each day including exercise and daily activity. It is calculated by multiplying your BMR by an activity multiplier. To lose weight, you eat below your TDEE; to gain muscle, you eat above it. Knowing your TDEE is essential for setting a realistic calorie target.

How do I calculate my target date for weight loss?

First calculate your TDEE using the Mifflin-St Jeor BMR formula multiplied by your activity factor. Then determine your weekly calorie deficit (500 kcal/day = 3,500 kcal/week = roughly 0.5 kg/week). Divide your total weight to lose by your weekly rate to get weeks needed, then add that to today's date to find your target date.

What is the Epley formula for 1RM?

The Epley formula estimates your one-rep maximum (1RM) from a submaximal lift: 1RM = weight × (1 + reps / 30). For example, if you lift 80 kg for 5 reps, your estimated 1RM is 80 × (1 + 5/30) = 80 × 1.167 = 93.3 kg. This is the most widely used 1RM estimation formula in strength training.

How quickly can a beginner increase their squat or bench press?

Beginners typically see strength gains of 2–3% per week due to neural adaptations. An intermediate lifter progresses at roughly 1% per week. Advanced athletes may gain only 0.5% per week. For example, going from a 60 kg squat to a 100 kg squat (67% increase) takes a beginner around 25–30 weeks of consistent training.

How long does it take to train for a half marathon?

A beginner runner typically needs 12–16 weeks to go from running 5 km comfortably to completing a half marathon (21.1 km). An intermediate runner targeting a sub-2-hour half marathon needs to maintain a pace of roughly 5:41 per km. Most structured half marathon training plans range from 10 to 16 weeks.

Is losing 1 kg per week safe?

Losing 1 kg per week (approximately 2.2 lbs/week) requires a daily calorie deficit of around 1,000 kcal and sits at the upper safe limit recommended by most health authorities. It is achievable through a combination of diet reduction and exercise. Losing more than 1 kg/week consistently typically leads to muscle loss, nutritional deficiencies, and is difficult to sustain.

What activity multiplier should I use for my TDEE?

Use 1.2 if you are sedentary (desk job, little exercise), 1.375 if lightly active (light exercise 1–3 days/week), 1.55 if moderately active (moderate exercise 3–5 days/week), 1.725 if very active (hard exercise 6–7 days/week), and 1.9 if extremely active (physical job plus twice-daily training). Most working adults fall in the 1.375–1.55 range.