Weight Loss Timeline Calculator
See when you'd reach your goal weight at a given pace — or what pace a target date needs — along with the daily calories each plan takes.
What this calculator estimates
This calculator connects three things that are usually looked at separately: your goal weight, how fast you lose it, and what you eat each day. Pick a weekly rate and it gives you a goal date; pick a date and it tells you the weekly rate and daily calorie deficit that date would need — plus whether that plan is realistic.
How the timeline is calculated
Losing a kilogram of body weight takes an energy deficit of roughly 7,700 kcal (about 3,500 kcal per pound), so a weekly rate translates into a daily deficit:
Daily deficit = weekly weight loss (kg) × 7,700 ÷ 7
Your maintenance calories come from the Mifflin-St Jeor equation multiplied by your activity level — the same method as the TDEE Calculator — and your daily intake is maintenance minus that deficit. Because a lighter body burns fewer calories, the calculator also shows your maintenance calories at your goal weight and what you'd need to eat near the end of the plan.
How to use this calculator
Enter your sex, age, height, current weight, goal weight, and activity level. Then choose Weekly rate to see when you'd get there, or Target date to see what that date demands. Press Calculate timeline for your goal date, weekly rate, daily deficit, the calories to eat, and a table of projected weights along the way.
Choosing a realistic pace
The CDC describes gradual weight loss of about 1–2 pounds (0.5–1 kg) per week as more likely to stay off than rapid loss. A common guideline is 0.5–1% of body weight per week, which means a heavier person can safely lose faster in absolute terms than a lighter one. The calculator flags plans that go beyond that, plans that push daily calories below a sensible floor, and goal weights below the healthy BMI range.
Why real weight loss rarely matches the math
The 7,700 kcal per kg rule assumes a fixed conversion between calories and weight, but bodies adapt. Researchers at the US National Institutes of Health have shown this rule overestimates long-term loss, because as you get lighter you burn fewer calories at rest and in movement, so the same intake produces a smaller and smaller deficit. Early weeks often show faster drops from water and glycogen, and plateaus are normal later on.
Treat the date as a best case for a plan you follow consistently, and re-run the numbers every few weeks with your new weight.
Limitations
Calorie estimates are population averages and don't account for genetics, muscle mass, medication, or medical conditions. This tool is for healthy adults and is not suitable for children, or during pregnancy or breastfeeding. Rapid weight loss and very-low-calorie diets carry real risks and belong under medical supervision. Talk to a doctor or registered dietitian before making significant changes to your diet — see the Disclaimer for details, and use the Macro Calculator to split your daily calories into protein, carbs, and fat.