Weight Loss Calculator — Goal & Timeline
Plan your weight loss timeline and the daily calorie deficit needed to reach your goal weight.
Fill in your details, then check your personalized result and recommendations.
Formula
Daily deficit = (kg to lose × 7700) ÷ days
Worked example
Lose 6 kg in 12 weeks → ~550 kcal/day deficit
What the weight loss calculator does
This calculator turns a weight-loss goal into a concrete plan. You enter your current weight, your target weight, and how many weeks you want to take, and it returns the total amount to lose, the weekly rate, and the daily calorie deficit required to get there safely.
How the calculation works
One kilogram of body fat stores roughly 7,700 calories. The tool multiplies the kilograms you want to lose by 7,700 to find your total energy deficit, then divides by the number of days in your timeline to give a daily figure. Subtracting that number from your maintenance calories (your TDEE) sets your eating target.
How to interpret your result
A sustainable pace is 0.5–1 kg per week. If the calculator shows a daily deficit much larger than 750–1,000 calories, your timeline is likely too aggressive — extend it to protect muscle, energy, and adherence. Weight also fluctuates day to day from water and food, so judge progress over weeks, not days.
Health recommendations
Combine your calorie deficit with high protein, strength training to preserve muscle, and plenty of fibre and water to stay full. Recalculate as you lose weight, because your maintenance calories drop. Pair this with the TDEE and Macro calculators for a complete, adjustable program.
FAQ
+How fast can I safely lose weight?
Most guidelines suggest 0.5–1 kg (1–2 lb) per week for sustainable, healthy loss.
+How big a calorie deficit do I need?
About 7,700 kcal equals 1 kg of fat, so 500–750 kcal/day yields roughly 0.5–0.7 kg/week.
+Why does weight loss slow down?
As you get lighter your maintenance calories fall, so you may need to adjust the deficit.