Lose fat, not weight.
How fast fat can come off depends on how much of it you carry. Your height, weight and age give a first guess at your body fat. You’ll check it against pictures next.
You are
Height
lb
years
About 3 minutes. Free to see.
At your build, people are about 27% body fat.
Your BMI is 27.9. That’s an average, not you. Tap the picture that looks most like you, then fine-tune.
Give or take 4 points until you weigh in.
Leanrr starts from your scan.
For a closer number, a DEXA scan or a BodPod measures it in 10 to 15 minutes, usually to within about 3 percentage points. Leanrr keeps refining this estimate as you weigh in.
SourceDeurenberg 1991
Your body can burn about this much fat a week.
2.6lb
That’s your fat-loss limit: 5% of the fat you carry, every week. Lose faster than that and the rest comes from muscle and other lean tissue.
A day0.37 lb1,300 cals of fat
A week2.6 lbof fat
In 30 days189 lbif you start tomorrow
SourcesAlpert 2005Hall 2008
What’s your goal?
Shoot for the stars. Your plan breaks it into 1% steps later, so the first one is never far.
That’s 32 lb of fat to lose.
Now, a real week of yours.
Pick a recent week you’d call typical, not the week you wish you had. In a national study, people reported about twice the exercise their activity trackers recorded, so it pays to be plain.
Easy: walk, cycle, swim, yogaHard: run, lift, row, sprintEach tap adds 15 minutes.
On a usual day you burn about 2,188 cals.
SourcesHerrmann 2024Colley 2018
Pick your pace.
These are estimates, not medical advice. Check with your doctor before you change how you eat or exercise.
One percent at a time.
Never aim to be perfect. Overeat for three days and you get there about three days later. A week of pasta in Italy might cost two weeks. Give yourself one to three months of room.
Every number here is a guess. Until you weigh in.
The resting-energy formula can be off by 10% to 20% for one person, and watches are often off by 30% or more. That’s the gap between losing and gaining. Daily weigh-ins let Leanrr learn what you really burn.
12% by Apr 18.
or
One account for Leanrr, here and in the iPhone app. Free to see. Next you pick monthly or yearly, then pay on Stripe.