Weight Loss Progress Tracker
See your % loss and health benefits instantly
Daily Calorie Guide
How % Loss Works
Subtract current from start weight, divide by start, multiply by 100. 5-10% often lowers blood pressure and aids blood sugar control over 3-6 months.
- 3% may boost energy and joint relief
- 5% cuts heart disease risk
- 10% improves diabetes management
Common Questions
What rate suits health?
0.5-1kg weekly via 500kcal daily gap supports steady fat loss without muscle drop.
Why track % not kg?
1 stone from 15st start shifts health more than from 25st base.
Daily weight varies?
0.5-1kg swings normal from water/food; weekly checks smoother.
Protein matters why?
Keeps muscle, fullness; aim 1.6g/kg body weight in deficit.
References
British Dietetic Association. How to achieve a healthier weight. Accessed 16 October 2025.NHS. Lose weight. Accessed 16 October 2025.
NHS. Treatment: Obesity. 2023. Accessed 16 October 2025.
NHS. Weight Fluctuations. 2020. Accessed 16 October 2025.
NHS. Weight management. Accessed 16 October 2025.
PubMed. Best-fitting prediction equations for basal metabolic rate. Accessed 20 January 2025.
PubMed. Dietary Protein and Muscle Mass. Accessed 20 January 2025.
NHS. Physical activity guidelines for adults aged 19 to 64. Accessed 20 January 2025.