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Weight Loss & Timeline Calculator

Estimate a daily calorie target, a realistic pace, and a projected date for your goal weight.

Current Stats & Activity

Start with your current routine so the estimate has a useful baseline.

Units
years
kg
cm

Goal & Pace

A slower pace is usually easier to sustain and protect your energy.

kg
Target Daily Calories
2,254kcal / day
Maintenance burn (TDEE)
2,804 kcal
Daily calorie deficit
-550 kcal
Total weight change
10 kg
Estimated duration
20 weeks
Estimated goal dateFeb 13, 2027

Your daily target

2,254 kcal / day

Now make it a number you actually hit

Log meals against this target, see your progress, and adjust as real life changes.

Start tracking against it

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Frequently Asked Questions

How fast should I safely lose weight?
A safe and sustainable rate of fat loss is 0.5 to 1.0 kg (1 to 2 lbs) per week, which corresponds to a daily deficit of 500 to 1,000 calories.
How many calories are in 1 kg of body fat?
1 kg of body fat contains approximately 7,700 calories (or ~3,500 calories per pound). A daily deficit of 500 calories creates a 3,500 calorie weekly deficit, yielding ~0.45 kg (1 lb) of fat loss per week.
Why is eating too few calories counterproductive?
Severe calorie deficits trigger metabolic adaptation, extreme hunger, fatigue, and muscle degradation. Moderation preserves muscle tissue and metabolic rate.

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How this is calculated

Maintenance calories come from the Mifflin-St Jeor equation multiplied by your activity factor. The deficit assumes roughly 7,700 kcal per kilogram of body fat, so a 0.5 kg per week pace works out at about 550 kcal per day. Real rates vary with water weight and adaptation, so treat the goal date as an estimate rather than a schedule.

These calculators give population-level estimates for general fitness planning, not medical advice. Individual needs vary. If you are pregnant, managing a health condition, or working with a clinician or dietitian, follow their guidance instead.

Your daily target2,254 kcal / day