Health & Fitness
Cut or bulk timeline
How long it takes, what you eat each week, and the part almost every other calculator leaves out: how much of the change is fat and how much is muscle. That split is the real argument for going slower, and it is far more persuasive than a warning label.
The plan
From the TDEE calculator, or your own tracking.
Capped at 1% for losing. The cap is the safeguard, so the slider simply does not go further.
Time to goal
18weeks
About 4 months
Fat lost
5.8kg
Lean mass lost
1.2kg
The cost of the cut
Calories fall through the plan because maintenance falls with you. A target that made a 500 kcal deficit in week one makes a smaller one every week after, which is why cuts run on a fixed number tend to stall around week six and get blamed on metabolism.
The fat and lean split is an estimate from how fast you are moving and your training age, and it assumes the two things that actually protect muscle: enough protein and continuing to lift. Drop either and the lean column gets worse than this.
| Week | Weight | Calories | Fat | Lean |
|---|---|---|---|---|
| 1 | 84.6 kg | 2233 | -0.35 kg | -0.07 kg |
| 2 | 84.2 kg | 2221 | -0.7 kg | -0.15 kg |
| 3 | 83.7 kg | 2210 | -1.05 kg | -0.22 kg |
| 4 | 83.3 kg | 2199 | -1.39 kg | -0.3 kg |
| 8 | 81.7 kg | 2156 | -2.76 kg | -0.58 kg |
| 12 | 80 kg | 2113 | -4.09 kg | -0.87 kg |
| 16 | 78.4 kg | 2071 | -5.4 kg | -1.15 kg |
| 18 | 78 kg | 2050 | -5.78 kg | -1.23 kg |
Showing the first four weeks, then every fourth, then the finish. The full plan runs 18 weeks.
If food or your body is taking up too much space
Tracking calories helps some people and hurts others. If counting is making you anxious, if you are eating less than these numbers say, or if you find yourself thinking about food most of the day, that is worth talking to someone about. Beat is the UK's eating disorder charity and their helpline is free and confidential on 0808 801 0677.
Get support from Beat