Health

Weight Loss Calculator

Estimate how long it will take to reach your goal weight. Enter your current weight, target weight, and daily calorie deficit to see weeks, days, and a target date.

Weight Loss Calculator

Unit

Current Weight

Goal Weight

Daily Calorie Deficit

Method

How this calculator works

Weight to lose = current − goal. Days = (weight to lose × calories per unit) / daily deficit, where 1 kg ≈ 7,700 kcal and 1 lb ≈ 3,500 kcal. Weeks = days / 7.

Enter your current weight and your goal weight in the same unit.
Choose whether you are working in kilograms or pounds.
Set your planned daily calorie deficit (500 is a common default).
The tool converts the weight to lose into calories and divides by the daily deficit to estimate days, weeks, and a target date.

Disclaimer: This calculator provides estimates for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for decisions affecting your health. Results depend on the accuracy of inputs provided.

FAQ

Frequently asked questions

How many calories are in a pound of fat?

One pound of body fat stores roughly 3,500 calories, while one kilogram stores about 7,700 calories. These figures are the basis for estimating fat-loss timelines from a calorie deficit.

What is a safe daily calorie deficit?

A deficit of 500 to 750 calories per day is widely considered safe and sustainable, producing roughly 0.5 to 0.75 kg (1 to 1.5 lb) of weight loss per week for most adults.

Why is my real weight loss slower than the estimate?

This calculator uses a simplified model. In reality, metabolism adapts, water weight fluctuates, and the calorie value of tissue lost changes over time, so actual results often differ from the linear estimate.

Should I lose weight faster with a bigger deficit?

Very large deficits can cause muscle loss, fatigue, and nutrient shortfalls, and are hard to maintain. A moderate, consistent deficit paired with strength training preserves muscle and is easier to sustain.

Does exercise count toward my deficit?

Yes. Your total daily deficit is the combination of eating fewer calories and burning more through activity. This tool asks for the net daily deficit, however you achieve it.