Weight Loss Calculator
See how long it will take to reach your goal weight and the daily calorie deficit required to get there safely.
Estimated time to goal
20 weeks
Target date: —
To lose
10 kg
Daily deficit
550 kcal
How the weight-loss timeline works
Fat loss comes down to energy balance. Because a pound of body fat stores roughly 3,500 calories (and a kilogram about 7,700), the size of your daily calorie deficit determines how quickly you lose weight. This calculator converts your chosen weekly rate into the daily deficit you'll need and projects a realistic target date.
Choosing a sustainable pace
Faster isn't always better. Losing 0.5–1% of your body weight per week protects muscle and is far easier to maintain than crash dieting. If your required deficit feels too large, choose a gentler rate — slow, consistent progress wins. Learn more in the weight loss guide.
Putting your plan into action
Find your maintenance calories with the TDEE calculator, then subtract your daily deficit to get your target intake. Pair that with a high-protein macro split to preserve muscle while the fat comes off.
Frequently asked questions
How long will it take to lose weight?
It depends on your calorie deficit. A 500-calorie daily deficit produces about 0.45 kg (1 lb) of loss per week. This calculator estimates your timeline based on the weekly rate you choose and the total weight you want to lose.
What is a safe rate of weight loss?
Most experts recommend 0.5–1 kg (1–2 lb) per week, or about 0.5–1% of body weight. Faster loss raises the risk of muscle loss and is harder to sustain.
Why do I need a calorie deficit?
You lose fat when you consistently burn more calories than you eat. The shortfall forces your body to use stored fat for energy. A pound of fat stores roughly 3,500 calories.
Will my weight loss slow down?
Yes. As you lose weight your calorie needs fall, so the same intake produces a smaller deficit. Recalculate your targets every few weeks and stay patient through plateaus.