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Calculation Machine

Weight Loss Timeline Calculator

Realistic date to reach your goal weight.

Reviewed by the Calculation Machine team · How we check our maths

Your values

ⓘ Live results

Results
Time to goal
26.4 weeks (6.1 months)
Weekly loss rate
0.45 kg/week
Total to lose
12 kg
Percent of body weight
13.3%

Quick answer

About 7,700 kcal equals one kilogram of fat, so a daily deficit converts directly to a weekly loss rate.

The formula

weeks = (kg to lose x 7700) / (daily deficit x 7)

Worked example

Worked example

Using the values the calculator loads with.

Inputs

  • Current weight90 kg
  • Goal weight78 kg
  • Daily calorie deficit500 kcal

Result

  • Time to goal26.4 weeks (6.1 months)
  • Weekly loss rate0.45 kg/week
  • Total to lose12 kg
  • Percent of body weight13.3%

How to use the Weight Loss Timeline Calculator

  1. 1Enter your current and goal weight.
  2. 2Choose a deficit — 500 kcal is sustainable for most people.
  3. 3Expect the rate to slow as you get lighter.

Frequently asked questions

Is 1 kg a week safe?

It is aggressive; 0.5-0.75% of body weight per week preserves more muscle.

Why did I stall?

Metabolic adaptation and creeping portion sizes; recheck intake and consider a diet break.

About this calculator

How long weight loss really takes

The timeline divides the weight you want to lose by a weekly rate. A steady 0.5 kg a week means 10 kg takes about 20 weeks. In practice, weight loss is faster at first and slows as you get closer to the goal, because a smaller body burns less energy.

A realistic plan includes plateaus. Building in a few maintenance weeks often makes the whole timeline more achievable.

Planning

  • Pick a rate of 0.5–1% of body weight per week.
  • Expect two to four week stalls and judge progress by monthly averages.
  • Plan what maintenance looks like before you reach the goal.

Sources

More questions

Why did I lose more weight in the first week?

Early losses include water and stored carbohydrate, not just fat.

Is losing 1 kg a week realistic?

For people with a lot to lose, sometimes; for most, 0.5 kg a week is more sustainable.