How long will it take to reach your goal weight? This free calculator turns your current weight, your goal and a weekly pace into a timeline: the number of weeks, an estimated goal date, milestones along the way and the daily calorie gap that pace needs. It also warns you when a pace or goal looks too aggressive.
How the timeline is calculated
The calculator works in three simple steps:
- Weeks needed = (current weight − goal weight) ÷ weekly loss, rounded up.
- Goal date = today plus that number of weeks.
- Daily calorie gap = weekly loss in kg × 7,700 ÷ 7. This uses the common rule of thumb that about 7,700 calories (3,500 per pound) make up a kilogram of body weight.
For example, losing 10 kg at 0.5 kg a week takes 20 weeks and needs a gap of about 550 calories a day between what you burn and what you eat.
| Weekly pace | In pounds | Daily calorie gap |
|---|---|---|
| 0.25 kg | 0.55 lb | about 275 cal |
| 0.5 kg | 1.1 lb | about 550 cal |
| 0.75 kg | 1.65 lb | about 825 cal |
| 1 kg | 2.2 lb | about 1,100 cal |
Choosing a safe pace
Most health organizations suggest losing about 0.5 to 1 kg (1 to 2 lb) a week at most. A useful check is to stay at or below about 1% of your body weight per week, and the calculator warns you when you go above it. A gentler pace is easier to keep up, protects muscle and leaves room to eat enough protein, fiber and other nutrients. The calculator also warns if your goal would give a BMI below 18.5 when you add your height.
Why real progress is not a straight line
- Day-to-day weight moves with water, salt, hormones and digestion. Look at the weekly trend.
- As you get lighter, you burn fewer calories, so loss often slows. Update your numbers every month or so.
- Most people have plateaus. A plateau is not failure; it is a cue to check habits and be patient for a few weeks.
- The first week or two often shows a bigger drop, partly from water.
Make the plan easier
Work out your maintenance calories first with the calorie calculator, then check your protein with the protein calculator so you keep muscle as you lose weight. Daily movement helps too: see our walking guide and the calories burned calculator. Good sleep makes appetite easier to manage: 8 sleep habits. For ideas that keep you full, read healthy breakfast ideas.
Talk to a professional first if…
- You are under 18, pregnant, breastfeeding, or have a history of an eating disorder.
- You have diabetes, heart, kidney or other health conditions, or take medicines that affect weight.
- You plan to eat below about 1,200 calories (women) or 1,500 calories (men) a day.
Frequently asked questions
How fast can I safely lose weight?
About 0.5 to 1 kg (1 to 2 lb) a week is the usual upper limit, and staying under about 1% of your body weight per week is a helpful check. Slower progress is fine and often easier to keep.
Why is the 7,700 calorie rule only an estimate?
The body adapts as you lose weight, and weight also changes with water and muscle. The rule is a good starting point for planning, not a precise prediction.
What if I lose weight faster or slower than the estimate?
That is normal. Compare your trend over 2 to 3 weeks, then adjust your calories or activity a little. Use the calorie calculator with your new weight every month or so.
Does this calculator work for gaining weight or building muscle?
No. It is designed for weight loss only. For other goals, the calorie calculator has gentle and steady gain options.
More free health calculators
Quick, private tools that run in your browser.
This calculator provides general estimates for healthy adults and is for information only. It is not medical advice and does not replace a conversation with a qualified healthcare professional. Read our disclaimer and editorial policy.