Pick the metric you are tracking from body weight, lift weight or weekly running distance, then enter the current value, the target and the timeframe. The tool returns the total change and the change needed per week and per four weeks. Add one mid-point measurement and the weeks it took, and you also get your measured trend carried to the end date next to the target.
Everything here is arithmetic. The total change is the target minus the current value, and the weekly figure divides that by the timeframe. The four-week figure multiplies the weekly value by four, which the label states explicitly because calendar months vary in length. The trend line takes the rate measured between the current and mid-point values and applies it to the weeks that remain, so it is your own figures carried forward rather than a forecast. Real change is not linear.
The page does not judge whether a goal suits you, whether your timeframe is realistic, or how to divide cardio and strength work. It also does not estimate a finish date from training experience. Every number is shown to two decimals and compared at the same precision, so the figures and the wording never point in opposite directions.
Frequently Asked Questions
No. It applies the rate measured up to your mid-point value to the remaining weeks. Real progress is not linear, so treat it as a reference figure.
No. Calendar months run from 28 to 31 days, so this tool reports only a four-week figure, which is the weekly value times four.
No. It does not judge the goal or the timeframe. It only works out the change required and the gap against your own numbers.