Calculate how long it will take to reach your goal weight with a calorie deficit.
A weight loss calculator estimates how long it will take to reach your goal weight and how many calories you need to eat daily to achieve it. By analyzing your current weight, goal weight, height, age, and activity level, our calculator creates a personalized calorie deficit plan to help you lose weight safely and sustainably.
Weight loss occurs when you consistently consume fewer calories than you burn — creating a calorie deficit. One kilogram of body fat contains approximately 7,700 calories. Therefore, a daily deficit of 500 calories results in losing about 0.5 kg per week. A 1,000 calorie daily deficit leads to approximately 1 kg per week. Going beyond this often results in muscle loss, not just fat loss.
Most health organizations recommend losing no more than 0.5-1 kg per week for sustainable fat loss. Faster weight loss typically involves muscle loss, water weight, and metabolic slowdown — leading to the dreaded rebound effect. Slow and steady weight loss also helps build lasting habits. If you are significantly overweight, supervised faster weight loss may be appropriate under medical guidance.
A weight loss plateau occurs when your body adapts to lower calorie intake by reducing BMR. Strategies to break through: recalculate your TDEE based on new (lower) body weight, take a "diet break" eating at maintenance for 1-2 weeks to reset hormones, change your exercise routine to include new activities, reduce carbohydrate intake to shift to fat burning, and increase protein slightly to preserve muscle mass.
A deficit of 500 calories per day leads to approximately 0.5 kg of weight loss per week. A deficit of 1,000 calories leads to about 1 kg per week.
Most health experts recommend losing 0.5 to 1 kg per week. Losing more than 1.5 kg per week may indicate muscle loss, not just fat.
Exercise helps but diet is more important. You cannot outrun a bad diet. Combining calorie reduction with exercise gives the best long-term results.
Weight loss plateaus happen because your body adapts to lower calorie intake. Try adjusting your calorie target, changing exercise type, or taking a diet break.
