Weight Loss Timeline Calculator
Enter your current weight, target weight, and calorie deficit to see an estimated timeline to your goal.
The Science
The calculation uses the widely accepted figure of 7,700 kcal per kg of body fat:
Time (weeks) = (weight to lose in kg × 7,700) ÷ weekly deficit (kcal)
This assumes the deficit is consistent and applies entirely to fat loss — in practice, some weight loss will be from water and muscle.
Setting a Realistic Deficit
| Deficit | Daily | Weekly Fat Loss |
|---|---|---|
| Mild | 250 kcal/day | ~0.25 kg |
| Moderate | 500 kcal/day | ~0.45 kg |
| Aggressive | 750 kcal/day | ~0.7 kg |