Weight Loss Calculator: Time to Reach Your Goal
Free online weight loss calculator and web app. Set your goal weight and target date to get your daily calories, weekly loss rate and a projected timeline. Install it on your phone like an app.
How the weight loss calculator works
The calculator estimates your maintenance calories (TDEE) from your age, sex, height, weight and activity, then works out how big a daily calorie deficit you need to lose the weight by your target date. It uses the common rule that 1 kg of body weight is about 7,700 kcal (roughly 3,500 kcal per pound).
Daily deficit and weekly weight loss
| Daily deficit | Weekly loss (approx.) |
|---|---|
| 250 kcal | 0.23 kg (0.5 lb) |
| 500 kcal | 0.45 kg (1 lb) |
| 750 kcal | 0.68 kg (1.5 lb) |
| 1,000 kcal | 0.9 kg (2 lb) |
What is a safe pace?
The CDC describes about 1 to 2 pounds (0.5 to 1 kg) per week as a safe, sustainable rate. Very large deficits can mean muscle loss, low energy and weight regain. This calculator warns you when your target date needs a faster pace or calories below the recommended minimum.
Why real progress is not a straight line
Weight moves up and down with water, food volume and hormones, and your metabolism slows a little as you get lighter. Treat the projection as a guide, weigh yourself at the same time each day and judge progress by the weekly average.
Tips to stay on track
Keep protein high, lift weights, walk more, sleep well and avoid liquid calories. Plan your nutrition with the Macro Calculator and Protein Intake Calculator, check your numbers with the TDEE, Calorie and BMR calculators, see how much you burn with the Calories Burned Calculator, and pick a goal with the Ideal Weight and BMI calculators. Or browse all free tools.
Frequently asked questions
How long will it take to lose weight?
It depends on your daily calorie deficit. A deficit of about 500 kcal a day leads to roughly 1 lb (0.45 kg) lost per week, so losing 10 lb takes around 10 weeks at that pace.
How many calories do I need to cut to lose 1 lb a week?
About 500 kcal below your maintenance calories (TDEE) per day, since one pound is roughly 3,500 kcal. For 1 kg a week it is about 1,100 kcal per day.
What is a safe weight loss rate?
The CDC says losing about 1 to 2 pounds (0.5 to 1 kg) per week is a safe and sustainable pace for most people. Faster loss often costs muscle and is harder to keep off.
Why is my weight loss slower than the calculator says?
Water changes, tracking errors, a lower metabolism as you lose weight and less daily movement can all slow progress. Track your weekly average and adjust your calories by 100 to 200 kcal if needed.
Should I eat less than 1,200 calories a day?
Not without medical supervision. Harvard Health suggests at least 1,200 kcal a day for women and 1,500 kcal for men. If your goal needs fewer calories, choose a later target date.
Does exercise help me reach my goal faster?
Yes. Exercise raises the calories you burn and helps you keep muscle while losing fat. Combine it with a modest calorie deficit and enough protein.
Disclaimer: This calculator gives estimates for general information only and is not medical advice. Consult a doctor or registered dietitian before major diet changes.
0 Comments