Is this safe to use after giving birth?

This is a calculator, not medical guidance. Talk to your own clinician before starting any training or changing how you eat after delivery — they can see things a formula based on height and weight cannot.

Why is the projected weight change so small?

Because a large deficit is the wrong tool in recovery, and the model reflects that. Most of the modelled reduction comes from fat rather than lean tissue, and the change is scaled to your horizon rather than concentrated at the start.

Can I choose this scenario if I am male?

No — the option is disabled for male profiles, because the model is built around a postpartum recovery pattern and would not be meaningful. The API rejects it too.

A postpartum projection built to be gentle — over 4 weeks

Four weeks is the shortest horizon the model supports, and the one where error matters most. Expect small movements in every measurement — this is the window where you establish a routine, not where you see a transformed figure. Postpartum recovery is not a fat-loss race. This scenario is modelled with a small deficit drawn mostly from fat, and modest circumference changes — because a projection that pushes hard here would be both unrealistic and unkind.

At four weeks the change is close to the measurement error of the underlying regressions, so read the direction rather than the magnitude.

Your details

Everything is calculated in your browser. Nothing is uploaded and no account is needed.

Height (cm)Weight (kg)AgeSexActivity levelGoal timeline

Why this scenario is deliberately restrained

The model applies a small calorie deficit and books only about 10% of the weight reduction against lean mass, which keeps lean tissue nearly flat while the reduction comes mainly from fat and the fluid shifts that accompany recovery. Hips, thigh and arm receive small tightening coefficients; the waist follows body composition.

The horizon is scaled the same way as every other scenario, so a four-week projection shows roughly a sixth of the change that a 24-week one does. Short horizons are not inflated to look more motivating.

This is not medical guidance, and it is not a schedule

Recovery timelines are individual and depend on factors no formula can see, including sleep, feeding, delivery and medical history. Nothing on this page is medical, nutritional, or fitness advice, and it is not a target to hold yourself to.

The projection is offered because having a rough sense of direction can be useful. It is not offered as an expectation, and the number is not a measure of how recovery is going.

Where the numbers come from

Every number on this page comes from published sports-science formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers for total daily expenditure, and anthropometric regressions for circumferences). It is a calculation, not an AI-generated image and not a photograph.

Predictions are estimates for motivation, not medical, nutritional, or fitness advice. Circumference values come from anthropometric regressions based on your height, weight and body composition — not measurements.

Common questions

Is this safe to use after giving birth?: This is a calculator, not medical guidance. Talk to your own clinician before starting any training or changing how you eat after delivery — they can see things a formula based on height and weight cannot.
Why is the projected weight change so small?: Because a large deficit is the wrong tool in recovery, and the model reflects that. Most of the modelled reduction comes from fat rather than lean tissue, and the change is scaled to your horizon rather than concentrated at the start.
Can I choose this scenario if I am male?: No — the option is disabled for male profiles, because the model is built around a postpartum recovery pattern and would not be meaningful. The API rejects it too.