Target Weight Loss Timeline Calculator
Set a target weight and see exactly how long it takes at different rates of loss. Based on realistic, sustainable fat loss rates rather than crash diet timescales.
Sustainable Weight Loss
The 7,700 kcal Rule
1 kg of body fat contains approximately 7,700 kcal. To lose 0.5 kg/week requires a weekly deficit of 3,850 kcal — or 550 kcal/day below TDEE. This can come from reduced eating, increased activity, or both.
Why Slower Is Often Better
Aggressive deficits (750+ kcal/day) increase muscle loss, fatigue, and hormonal disruption. They also have poor adherence — most people abandon extreme diets within weeks. A 500 kcal/day deficit is uncomfortable but sustainable for most people and preserves more lean muscle.
Non-Linear Progress
Weight loss is not linear — expect water weight fluctuations of ±1–2kg daily. Track trends over weeks, not daily readings. A 4-week rolling average is more meaningful than yesterday's weight. Progress stalls happen and are normal — recalculate TDEE every 5kg lost.
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