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Weight Loss Goal Date Calculator

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

About Weight Loss Goal Date Calculator

One kilogram of body fat stores roughly 7700 kcal, so losing 0.6 kg a week needs a deficit of about 660 kcal a day. Going from 90 kg to 78 kg means 12 kg, or 20 weeks at that rate. Real loss slows as weight falls because maintenance energy needs drop, so the later weeks usually take longer than the projection.

Formulas

Weeks required

weeks = weight to lose / weekly rate

Daily deficit

deficit = weekly rate x 7700 / 7 kcal

Worked example

With the default values below, Weight Loss Goal Date Calculator returns Weeks To Reach The Goal of 20.0. Change any input above and every figure here is recalculated in your browser.

Inputs used

Current weightminimum 0 kg
90 kg
Goal weightminimum 0 kg
78 kg
Planned loss per weekminimum 0 kg
0.6 kg
Start date
2026-01-05

Results

Weeks To Reach The Goal
20.0 weeks
Projected Goal Date
2026-05-25
Weight To Lose
12.00 kg
Daily Calorie Deficit Required
660 kcal

Step by step

  1. 1Values used
  2. 2Weeks required
  3. 3Daily deficit
  4. 4Weeks To Reach The Goal= 20.0 weeks
  5. 5Projected Goal Date= 2026-05-25
  6. 6Weight To Lose= 12.00 kg
  7. 7Daily Calorie Deficit Required= 660 kcal

Assumptions and limits

  • The result is derived only from the 4 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 2 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 7700 kcal per kilogram?

It is the energy content of a kilogram of adipose tissue, allowing for its roughly 87% fat content at 9 kcal per gram.

Why does progress slow down?

A lighter body burns less at rest and in movement, so the same intake becomes a smaller deficit. Recalculating every 5 kg keeps the plan honest.

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