Weight Loss Calculator
Calculate how long it will take to reach your goal weight. Get a realistic timeline based on your calorie deficit and see your expected goal date.
Your Weight Loss Journey
Weight Loss Plan
Helpful Tip
A 500 calorie daily deficit equals about 0.5 kg weight loss per week.
How Does the Weight Loss Calculator Work?
This weight loss calculator estimates how long it will take to reach your goal weight based on a simple but scientifically proven principle: calorie deficit. When you eat fewer calories than your body burns, it uses stored fat for energy, resulting in weight loss. One kilogram of body fat contains approximately 7,700 calories, so to lose 1 kg per week, you need a daily deficit of about 1,100 calories (7,700 ÷ 7 days).
The calculator takes your current weight, goal weight, and desired weekly loss rate, then calculates how many weeks you'll need to reach your target. It also shows you the daily calorie deficit required and your expected goal date. For a more detailed understanding of your calorie needs, try our maintenance calorie calculator to find your TDEE.
What is a Safe Rate of Weight Loss?
Health experts and organizations like the CDC recommend losing 0.5 to 1 kg (1-2 pounds) per week as a safe and sustainable rate. This moderate pace helps preserve muscle mass, prevents nutritional deficiencies, and is easier to maintain long-term. Faster weight loss often leads to muscle loss, metabolic slowdown, and eventual weight regain.
Very low calorie diets (under 1,200 calories for women or 1,500 for men) should only be followed under medical supervision. Losing weight too quickly can cause gallstones, dehydration, electrolyte imbalances, and other health issues. The goal is permanent lifestyle change, not temporary restriction.
Weekly Weight Loss Rates Explained
| Weekly Loss | Daily Deficit | Difficulty | Sustainability |
|---|---|---|---|
| 0.25 kg | ~275 cal | Easy | Excellent |
| 0.5 kg | ~550 cal | Moderate | Recommended |
| 0.75 kg | ~825 cal | Challenging | Good |
| 1 kg | ~1,100 cal | Difficult | Moderate |
Tips for Successful Weight Loss
Create a sustainable deficit: Rather than drastically cutting calories, aim for a 500-calorie deficit through a combination of eating less and moving more. Cut 250 calories from food and burn 250 through exercise for better adherence and results.
Prioritize protein: Eat 1.6-2.2g of protein per kg of body weight to preserve muscle during weight loss. Protein also keeps you fuller longer and has the highest thermic effect of any macronutrient, meaning you burn more calories digesting it. Calculate your protein needs with our protein calculator.
Track your progress: Weigh yourself weekly at the same time (morning, after bathroom, before eating) and track the trend over weeks, not daily fluctuations. Water weight can vary by 1-2 kg daily due to sodium, carbs, and hydration levels.
Include strength training: Resistance exercise preserves muscle mass during weight loss, keeping your metabolism higher. Aim for 2-3 sessions per week focusing on compound movements.
Why Weight Loss Slows Down
As you lose weight, your body requires fewer calories to function (lower metabolic rate), and you burn fewer calories during activity (moving a lighter body requires less energy). This is called metabolic adaptation. If your weight loss stalls, you may need to recalculate your calorie needs or increase activity. Check your current body composition with our BMI calculator.
The 500 Calorie Rule
According to the National Institutes of Health, a 500 calorie daily deficit typically results in 0.5 kg of weight loss per week. This can be achieved by eating 250 fewer calories while burning 250 more through activity. This balanced approach is easier to sustain than extreme dieting.
Body Composition vs Scale Weight
The scale measures total body weight, including muscle, fat, water, and bone. When you exercise while dieting, you may gain muscle while losing fat, causing the scale to move slowly even though your body is improving. Take body measurements and progress photos for a complete picture.
When to Re-evaluate Your Plan
If your weight plateaus for 2-3 weeks despite adherence, it's time to adjust. Options include slightly reducing calories, increasing exercise, or taking a diet break at maintenance calories for 1-2 weeks. As you lose weight, your calorie needs decrease, so recalculate your TDEE for every 5 kg lost.
Last Updated: January 2026 | This calculator provides estimates based on the 7,700 calories per kg formula. Individual results vary based on metabolism, activity level, and adherence. Consult a healthcare provider before starting any weight loss program.