Weight loss timeline calculator
Turn a goal weight and a deficit into a date, using the standard 7700 kcal per kilogram of body tissue.
kcal
Weeks to the goal
22.0
- Days
- 154
- Months
- 5.06
- Weight to lose
- 10.00
- Weekly rate
- 0.455
- Share of current body weight
- 11.76 %
Show the working
- Current weight = 85
- Goal weight = 75
- Daily calorie deficit = 500
- Weight to lose = 85 - 75 = 10
- kcal_total = 10 * 7700 = 77 000
- Days = 77 000 / 500 = 154
- Weeks to the goal = 154 / 7 = 22
- Months = 154 / 30.4375 = 5.059 55
- Weekly rate = 500 * 7 / 7700 = 0.454 545
- Share of current body weight = 10 / 85 * 100 = 11.7647
Values are shown to six significant figures here; the arithmetic itself runs on exact fractions and is only rounded where a number is printed.
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The formula
- days = (weight to lose x 7700 kcal/kg) / daily deficit
Real loss decelerates: a smaller body burns less, so the same intake becomes a smaller deficit each month.
Losing more than about 1% of body weight a week costs lean mass.
This is a population formula, not a diagnosis. Individual metabolism, body composition and medical history all move the real answer, so treat the number as a starting point and talk to a clinician about anything that matters.