Weight Loss Timeline Calculator
Realistic date to reach your goal weight.
Enter 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.
weeks = (kg to lose x 7700) / (daily deficit x 7)
How to use the Weight Loss Timeline Calculator
- 1Enter your current and goal weight.
- 2Choose a deficit — 500 kcal is sustainable for most people.
- 3Expect the rate to slow as you get lighter.
Worked example
Using the values the calculator loads with:
Inputs
- Current weight90 kg
- Goal weight78 kg
- Daily calorie deficit500 kcal
Results
- Time to goal26.4 weeks (6.1 months)
- Weekly loss rate0.45 kg/week
- Total to lose12 kg
- Percent of body weight13.3%
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
- Built and reviewed by James Whitfield · How we build and test calculators
- Report an error
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.