Weight Loss Calculator
How long to reach your goal weight, with a weekly projection. Free, private and instant.
How to use the Weight Loss
- Pick metric (cm, kg) or imperial (ft, in, lb) units.
- Choose sex: Male or Female.
- Enter age.
- Enter height.
- Enter weight.
- Choose activity level: Sedentary (little or no exercise), Lightly active (1-3 days/week), Moderately active (3-5 days/week), Very active (6-7 days/week) and more.
- Enter goal weight.
- Choose weekly weight-loss pace: 0.25 kg per week (gentle), 0.5 kg per week (recommended), 0.75 kg per week (faster) or 1 kg per week (aggressive).
- Press Calculate to get an instant result with a colour scale, chart and plain-English explanation.
About the Weight Loss
The weight loss calculator estimates how many calories to eat and how long it will take to reach your goal weight. It re-calculates your maintenance calories every week as you get lighter, so the projection is more realistic than a straight line.
Also known as: weight loss goal calculator, weight loss date calculator, how long to lose weight, weight loss planner.
Formula and cut-offs
Daily target = TDEE - (weekly loss x 7,700 kcal / 7). Each week the projection recalculates TDEE with your new weight (Mifflin-St Jeor x activity factor). 1 kg of body fat is about 7,700 kcal. A safe minimum of 1,200 kcal (women) or 1,500 kcal (men) is applied.
Frequently asked questions
How fast should I lose weight?
Most guidelines suggest 0.25 to 0.75 kg (0.5 to 1.5 lb) a week. Faster loss raises the chance of losing muscle and regaining weight.
Why does weight loss slow down over time?
A lighter body burns fewer calories, so the same intake creates a smaller deficit. The projection chart shows this gradual slowing.
Is the goal date exact?
No. Water weight, sleep, stress and adherence change real results, so treat the date as a planning estimate.
Sources and references
- World Health Organization - Obesity and overweight fact sheet
- World Health Organization - Healthy diet fact sheet
- NHS - BMI healthy weight calculator
Written and checked by the MediHub editorial team against the sources above. Read how we build and review our calculators.
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Last updated . This calculator is for education only and is not medical advice. See the medical disclaimer.