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Goal Weight Timeline Calculator

Work out goal weight timeline instantly with clear inputs, formula shown and shareable results.

About Goal Weight Timeline Calculator

A 500 kcal daily deficit is 3500 kcal a week, which at 7700 kcal per kilogram is about 0.45 kg weekly. Losing 13 kg then takes roughly 28.6 weeks, or six and a half months, and a cumulative deficit of 100,100 kcal. The linear projection is optimistic late on, because maintenance requirements fall as weight comes off.

Formulas

Weekly loss

weekly = daily deficit x 7 / 7700

Weeks needed

weeks = weight to lose / weekly loss

Worked example

With the default values below, Goal Weight Timeline Calculator returns Weeks To Reach The Goal of 28.6. Change any input above and every figure here is recalculated in your browser.

Inputs used

Current weightminimum 0 kg
88 kg
Goal weightminimum 0 kg
75 kg
Daily calorie deficitminimum 1 kcal
500 kcal

Results

Weeks To Reach The Goal
28.6 weeks
Expected Weekly Loss
0.455 kg
Roughly How Many Months
6.6
Total Energy Deficit Required
100,100 kcal

Step by step

  1. 1Values used
  2. 2Weekly loss
  3. 3Weeks needed
  4. 4Weeks To Reach The Goal= 28.6 weeks
  5. 5Expected Weekly Loss= 0.455 kg
  6. 6Roughly How Many Months= 6.6
  7. 7Total Energy Deficit Required= 100,100 kcal

Assumptions and limits

  • The result is derived only from the 3 inputs listed above. Anything not among them is not part of the calculation.
  • In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
  • Figures are rounded for display to 3 decimal places, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
  • These figures are population-average estimates, not a medical assessment or diagnosis. Body composition equations carry errors of several percentage points, and healthy ranges vary with age, ethnicity, muscularity and medical history. Discuss weight or body composition goals with a qualified clinician or dietitian.
  • This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

These figures are population-average estimates, not a medical assessment or diagnosis. Body composition equations carry errors of several percentage points, and healthy ranges vary with age, ethnicity, muscularity and medical history. Discuss weight or body composition goals with a qualified clinician or dietitian.

Frequently Asked Questions

Why do real results fall behind the projection?

Because energy expenditure declines with body mass and adaptive thermogenesis reduces it further, so a fixed intake produces a shrinking deficit.

How large a deficit is safe?

Typically 500-750 kcal a day, keeping loss to 0.5-1% of body weight weekly. Larger deficits risk lean mass and micronutrient shortfalls.

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