Weight loss time calculator
Estimate how many weeks it will take to reach your goal weight with a daily calorie deficit or a weekly loss target, with the expected date and the recommended pace.
How to useHow long until I reach my goal weight?
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Weight loss time calculator: what it is for
Enter your current weight, your goal weight and the daily calorie deficit or the loss per week. The calculator estimates the number of weeks and the expected date to reach the goal, assuming about 7,700 kcal per kilo, and warns you when the pace is above the usual recommendation.
How to use
- Type your current and goal weight.
- Enter the daily deficit or the weekly target.
- See the weeks and the expected date.
When to use it
- Planning a diet with a realistic timeline.
- Setting the calorie deficit you need.
- Tracking your weight goal.
Frequently asked questions
What weekly pace is usually recommended?
The most common recommendation is 0.5 kg to 1 kg (about 1 to 2 lb) per week, which corresponds to a deficit of about 500 to 1,000 kcal per day. Faster paces increase muscle loss and the yo-yo effect.
How does the calculator estimate the time?
It assumes that about 7,700 kcal of deficit equals 1 kg of fat. In practice, weight usually drops faster at first, because of water, and more slowly near the goal, because daily energy use goes down along with weight.
How do I know my calorie deficit?
Work out your daily energy use with the BMR calculator and subtract the calories you eat. Exercise also increases the deficit.
Is it really free?
Yes, 100% free. No sign-up, no subscription and no usage limits. All Tools123 tools are free and run right in your browser.