Weight Loss Plateau Estimator
Estimate when your weight loss plateau will break. Factors in metabolic adaptation, muscle preservation, and training to give you a personalized timeline.
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Essential for anyone who has hit a weight loss plateau. It helps you understand metabolic adaptation and gives you a personalized timeline for when the plateau will break.
The Math
Uses the Mifflin-St Jeor equation to calculate BMR and TDEE. Metabolic adaptation is modeled as a gradual slowdown of up to 15% over 8-12 weeks. The estimated break time depends on deficit size, muscle preservation score (protein intake + resistance training), and training change boost.
Fun Fact: Metabolic adaptation is a survival mechanism — your body slows down BMR during prolonged calorie restriction to conserve energy. Diet breaks at maintenance calories can help reset this response.
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