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Weight Loss Rate Calculator

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

About Weight Loss Rate Calculator

Loss rate is best judged as a percentage of body weight rather than in kilograms, because 0.7 kg a week is aggressive at 60 kg and conservative at 130 kg. 5.5 kg over eight weeks from 92 kg is 0.69 kg or 0.75% weekly - squarely inside the recommended 0.5-1% band, implying about a 756 kcal daily deficit.

Formulas

Weekly rate

rate = (start - current) / weeks

Implied deficit

deficit = rate x 7700 / 7 kcal per day

Worked example

With the default values below, Weight Loss Rate Calculator returns Average Loss Per Week of 0.688. Change any input above and every figure here is recalculated in your browser.

Inputs used

Weight at the startminimum 0 kg
92 kg
Weight nowminimum 0 kg
86.5 kg
Weeks elapsedminimum 0
8

Results

Average Loss Per Week
0.688 kg
Loss Per Week As A Percentage Of Body Weight
0.747%
Implied Daily Calorie Deficit
756 kcal
Rate Assessment
Within the recommended 0.5 to 1% per week range

Step by step

  1. 1Values used
  2. 2Weekly rate
  3. 3Implied deficit
  4. 4Average Loss Per Week= 0.688 kg
  5. 5Loss Per Week As A Percentage Of Body Weight= 0.747
  6. 6Implied Daily Calorie Deficit= 756 kcal
  7. 7Rate Assessment= Within the recommended 0.5 to 1% per week range

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 cap the rate at 1% a week?

Because faster loss increasingly comes from lean tissue and glycogen, and the associated deficits are hard to sustain without muscle loss and adherence failure.

Is early rapid loss normal?

Yes. The first week often shows 1-2 kg of glycogen and associated water, which is not fat and does not repeat.

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