How to use this calculator
Enter current weight, goal weight, desired weekly change, and maintenance calories. The calculator estimates timeline, daily calorie adjustment, target intake, sustainability, and risk level.
#1479 · Health Tool
Diet Weight Calculator
Estimate how long it will take to reach your goal weight, required calorie deficit or surplus, target date, sustainability rating, and plateau risk.
Calculator
Health inputskg
kg
kg
kcal
Ad space
What the result means
The result shows whether your weight goal is realistic. A moderate pace is more sustainable and usually easier to maintain than an aggressive target.
Weeks needed = weight difference ÷ weekly goal. Daily calorie adjustment = weekly goal × 7,700 ÷ 7.
This is a planning tool. Real weight change fluctuates from water, glycogen, sodium, digestion, and menstrual cycle changes.
Example calculation
Going from 90 kg to 80 kg at 0.5 kg per week takes about 20 weeks and requires roughly a 550 kcal daily deficit.
Tips for better results
- Use weekly average weight, not one daily weigh-in.
- Avoid aggressive targets that harm sleep or training.
- Plan maintenance calories before reaching the goal.
FAQ
How long will it take to lose 20 pounds?
Divide the total weight loss by your realistic weekly weight-loss rate. A 1 lb/week pace takes about 20 weeks.
What is a realistic weekly weight loss goal?
A common sustainable target is about 0.25 to 1.0 kg per week depending on starting weight and health status.
How many calories do I need to lose weight safely?
Estimate maintenance calories and subtract a moderate deficit, usually around 300 to 500 kcal for many people.
Can I gain muscle while losing weight?
Some people can gain muscle while losing fat, especially beginners or those returning to training, if protein and strength training are adequate.
Why has my weight loss plateaued?
Plateaus can happen from lower maintenance calories, reduced activity, water retention, inaccurate tracking, or inconsistent adherence.
Related calculators
Decision modules
| Module | What it shows |
|---|---|
| Health Score | 0-100 decision score based on the calculator inputs. |
| Goal Timeline | Estimates weeks to goal. |
| Calorie Adjustment | Converts weekly change into daily calories. |
| Feasibility | Rates sustainability. |
| Plateau Risk | Flags aggressive pacing. |
Browse more calculators
Category hubsFinanceInvestment, savings, debt, retirement, and money planning.View all
MarketingAds, campaign profit, conversion, ROAS, and ROI tools.View all
Social MediaYouTube, Instagram, followers, engagement, and creator metrics.View all
ProductivityTime, focus, task, schedule, habit, and capacity tools.View all
BusinessProfit, margin, unit economics, operations, and cash flow.View all
E-commerceStore revenue, pricing, order value, conversion, and profit.View all
Real EstateMortgage, rent, property return, affordability, and cash flow.View all
StartupRunway, CAC, LTV, burn rate, growth, and SaaS metrics.View all
TaxIncome tax, deduction, paycheck, and estimated tax planning.View all
SalaryPaycheck, wage, bonus, overtime, commission, and net pay.View all
EducationStudy planning, grades, score tracking, and learning calculators.View all
HealthFitness, nutrition, body metrics, and wellness estimates.View all
LifestyleDaily life, planning, personal decisions, and simple estimates.View all
TravelTrip cost, budget, distance, itinerary, and travel planning tools.View all