Estimate how long it will take to reach your target weight and determine the required daily calorie deficit.
Please enter a valid weight.
Please enter a valid goal weight (must be less than current weight).
Warning: A daily deficit of more than 1000 calories is generally not recommended as it may lead to muscle loss and nutrient deficiencies. Please consult a healthcare professional.
1 kg of fat ≈ 7,700 calories
1 lb of fat ≈ 3,500 calories
Daily Deficit = (Weekly Weight Loss * Calories per unit) / 7
Weeks to Goal = Total Weight to Lose / Weekly Weight Loss Goal
Examples
Example 1: Losing 5 kg at 0.5 kg/week takes 10 weeks with a ~550 daily calorie deficit.
Example 2: Losing 10 lbs at 1 lb/week takes 10 weeks with a 500 daily calorie deficit.
Example 3: Losing 8 kg at 1 kg/week takes 8 weeks with a ~1100 daily calorie deficit (Warning: Aggressive).
Frequently Asked Questions
What is a safe rate of weight loss?
Generally, 0.5 to 1 kg (1 to 2 lbs) per week is considered safe and sustainable.
What is a calorie deficit?
It means consuming fewer calories than your body burns in a day.
How are target calories estimated?
We use rough averages based on activity levels, but for precision, calculate your Total Daily Energy Expenditure (TDEE).
Can I exercise instead of eating less?
Yes, a calorie deficit can be created by eating less, exercising more, or a combination of both.