How long to get there.

Your weight now, your target, a pace that holds. A date, and the months between.

What you need

Your weight. Your target. A pace.

Before you start.

This tool turns where you are and where you want to be into a date, at a pace that holds.
Have a morning weight, a target that is honest, and your height if you want the BMI figure.
You get the number of weeks, the date you arrive, and what people usually notice by each month on the way.

Step 01 of 4

How much do you weigh right now?

Morning, before eating, is the honest number.

What to do with the number.

Put the date somewhere you will see it, and weigh in once a week in the same conditions. Judge the month, not the day.

If the date feels far, resist moving the slider. A kilogram a week is the ceiling for a reason: past it the body gives up muscle with the fat, and the number comes back.

Try it with an example.

See a whole timeline without typing: 85 kg to 78 kg at half a kilogram a week.

What the date means.

The date is arithmetic: the kilograms between you and the target, divided by the rate, rounded up to whole weeks. Real loss is not a straight line. It comes in steps, pauses for a fortnight, then steps again, and the average over a season is what the slider describes. Weigh in the same morning conditions once a week and judge the month, not the day.

The milestones say what people usually notice by each month, not what the scale will read. Clothes change before photographs do, and photographs before friends say anything. Keep a protein floor and keep training, because the point is fat, not weight.

Why the slider stops at one.

A kilogram a week is roughly the fastest the body gives up fat without also giving up muscle. Past that pace the scale keeps moving, but a growing share of what leaves is lean tissue, appetite rebounds harder when the pace eases, and the shape that comes back is softer than the one that left. Half a kilogram a week, held for a season, is slower on paper and faster in the mirror, because what you lose stays lost.

The tool does not name a compound and does not suggest a dose. It is arithmetic about weight and time. The Shape page says what a protocol for this contains, and the quiz builds one from your answers, with the pace set on the sheet rather than here.

Questions

How fast should I lose weight?

Half a kilogram a week is the pace most people hold, and it keeps lean mass. The slider stops at one kilogram a week and says why. Faster is not a setting here.

Why does the date matter?

Because a target without a date is a wish. Knowing the arrival month makes the weekly weigh-in mean something and takes the pressure off any single week.

What if my weight goes up one week?

Water, salt and the time of the month move the scale by a kilogram or more. Weigh in the same morning conditions, look at the trend over a month, and let the week go.

Does this tool name a compound?

No. It is arithmetic about weight and time. The Shape page says what the protocol for this is, and the quiz builds one from your answers.

Is BMI a good measure?

It is a rough sorting number, not a verdict. The tool shows it now and at your target if you enter a height, and says nothing about what it means. Waist and photographs track the change better.

Three minutes. Built from your answers.

Get started

Nothing you enter here leaves your phone. Longevity Manila builds your protocol from your answers. Fulfilment is by Primara Labs, our partner and supplier. Take it to a doctor who knows you before you begin.

The protocol that gets you there.

Three minutes. A 90-day shape protocol built from your answers, with the pace set on the sheet.