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Weight loss calculators that turn a goal into a date.
Timeline, goal date and calorie deficit — the three numbers that turn "lose weight" into an actual plan.
Sustainable weight loss comes down to a fairly simple relationship between calorie deficit and time, even though it rarely feels simple in practice. These three calculators use the standard estimate that roughly 7,700 kcal of deficit corresponds to about 1kg of fat loss, letting you move between three questions: how long will this take at my current pace, what date will I hit my goal at a given deficit, and how big a deficit do I actually need. All results are estimates — real-world weight loss varies with water retention, hormones and adherence, so use these as planning tools rather than guarantees.
Frequently asked questions
How many calories should I cut to lose weight?
A daily deficit of 500 kcal is a commonly used starting point, since it works out to roughly 0.5kg (about 1lb) of loss per week — a pace generally considered sustainable. Larger deficits speed things up but are harder to maintain and can affect muscle retention.
Is losing 1kg a week safe?
For most people, 0.5–1kg per week is the range commonly cited as sustainable without excessive muscle loss or metabolic slowdown. Faster rates are sometimes appropriate short-term under medical supervision, but aren't a general recommendation.
