Weight Loss Timeline Calculator
Estimate how many weeks it takes to lose a target amount of weight from your daily calorie deficit, and check whether that pace is safe.
Recent
Formula
How the calculation works
The calculator multiplies the kilograms to lose by 7700, which is the approximate number of calories stored in one kilogram of body fat.
It divides that total by the daily calorie deficit multiplied by seven to get the number of weeks needed.
The weekly loss is then compared with the safe range of about half a kilogram to one kilogram per week.
Common mistakes
- Planning a very large daily deficit, since losing weight too fast costs muscle and is hard to sustain for many weeks.
- Forgetting that the deficit shrinks as body weight falls, so the last few kilograms usually take longer than the first ones.
When to use it
- People starting a diet use it to set a realistic date for a target weight instead of expecting results in a few weeks.
- Trainers use it to show a client whether their planned calorie deficit gives a safe or an overly aggressive rate of loss.
Worked example
To go from 80 kilograms to 70 kilograms at a 500 calorie daily deficit, the total deficit is 77000 calories, the plan takes 22 weeks and the loss is 0.45 kilograms per week.
Common questions
What is a safe rate of weight loss?
Losing about half a kilogram to one kilogram a week is widely considered safe, which means a daily deficit of roughly 500 to 1000 calories.
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