Why we use a percentage, not a fixed number
Most people lose faster at the start and slower near the end, because a lighter body burns fewer calories. Basing your pace on a percentage of current body weight builds that slowdown into the plan, so the date you get is more honest than "lose 1 kg a week until done".
Which pace should you choose?
- 0.5% per week: easiest to sustain, best for keeping muscle, good if you're already fairly lean.
- 0.75% per week: a solid middle ground for most people.
- 1% per week: the upper limit most coaches recommend. Workable with more weight to lose, but hunger and fatigue go up.
Plan for real life
Weight bounces around day to day with water, salt and hormones. Judge progress by your weekly average, expect a few flat weeks, and give yourself a buffer of roughly 20% on top of the date shown.