Free calculator
Your Window: the 5–7% target
In the Diabetes Prevention Program study, people who lost 5–7% of body weight and got ~150 minutes of weekly activity reduced their risk of developing type 2 diabetes by 58% (71% for adults over 60).
That 5–7% is the window. Enter your weight and height, and this tool sizes it to your numbers — a first milestone, a full goal, and a steady weekly pace. No streaks, no pressure, just a clear target.
How the window works
The 5% milestone
A first landmark
Five percent of your current weight — the point where the Diabetes Prevention Program study began to see meaningful results. It's a milestone, not the finish line.
The 7% goal
The full window
Seven percent was the study's full target. The calculator keeps your goal weight inside a healthy range — it will never point below a BMI of 18.5.
The pace
Steady, not dramatic
A gentle weekly pace sized to your body — never more than about 1 kg (2.2 lb) a week. Slow and repeatable beats fast and fragile.
If your BMI is already under 25, a loss target isn't the lever — the tool points you to activity and meal pattern instead. And whatever it shows, these are research-based reference points to bring to your clinician, not instructions.
The app
Dulceo turns your numbers into a 90-day rhythm — the Ninety Loop.
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