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Calculation Machine

Weight Loss Timeline Calculator

Realistic date to reach your goal weight.

Reviewed by James Whitfield · How we check our maths

Your values

ⓘ Live results

Results
Time to goal
26.4 weeks (6.1 months)
Weekly loss rate
0.45 kg/week
Total to lose
12 kg
Percent of body weight
13.3%

Quick answer

About 7,700 kcal equals one kilogram of fat, so a daily deficit converts directly to a weekly loss rate.

The formula

weeks = (kg to lose x 7700) / (daily deficit x 7)

Worked example

Worked example

Using the values the calculator loads with.

Inputs

  • Current weight90 kg
  • Goal weight78 kg
  • Daily calorie deficit500 kcal

Result

  • Time to goal26.4 weeks (6.1 months)
  • Weekly loss rate0.45 kg/week
  • Total to lose12 kg
  • Percent of body weight13.3%

How to use the Weight Loss Timeline Calculator

  1. 1Enter your current and goal weight.
  2. 2Choose a deficit — 500 kcal is sustainable for most people.
  3. 3Expect the rate to slow as you get lighter.

Frequently asked questions

Is 1 kg a week safe?

It is aggressive; 0.5-0.75% of body weight per week preserves more muscle.

Why did I stall?

Metabolic adaptation and creeping portion sizes; recheck intake and consider a diet break.

About this calculator