Free practical tool
How long will it take to reach my goal weight?
Enter where you are now and where you want to be. You will get a realistic date range, the daily calorie change it implies, and what to do when progress slows.
Your numbers
Milestones
| Milestone | Weight | Roughly when |
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How to actually get there
Estimates for generally healthy adults, based on roughly 7,700 calories per kilogram of body tissue. They are not medical advice and do not fit pregnancy, growth, illness or eating-disorder recovery. Progress is rarely linear — water weight, training and the menstrual cycle all move the scale independently of fat.
Frequently asked questions
How long will it take me to reach my goal weight?
At a common, sustainable rate of 0.5-1% of body weight per week, a 10 kg loss takes roughly 12-20 weeks for most adults. The calculator on this page works it out from your own numbers rather than a generic average.
Is losing 1kg a week safe?
It depends on your size. One kilogram a week is about 1% of body weight for a 100 kg person, which is aggressive but workable, and roughly 2% for a 50 kg person, which is too fast and tends to cost muscle. Rate is better judged as a percentage of your weight than as a fixed number.
How big should my calorie deficit be?
Roughly 500 calories a day produces about 0.45 kg (1 lb) of loss per week. Deficits beyond about 20-25% below maintenance usually cost muscle, training quality and adherence without speeding sustainable progress.
Why did my weight loss stall?
A lighter body burns fewer calories, and incidental daily movement tends to drop during a deficit, so your maintenance falls as you lose. Recalculate every 4-6 kg, and judge progress on a two-to-three week average rather than daily readings.
Keep reading: Macros for weight loss · TDEE vs BMR · Cutting, bulking and maintenance · All calculators