Track your nutrition and health goals

arrowTry the Hint app

Weight Loss Calculator - When Will You Reach Your Goal Weight?

Pick a weekly rate or a target date. See the date you'll reach your goal weight, the daily calories to get there and your week-by-week progress

years

Between 15 and 120 years

kg
cm
kg

In the same unit as your current weight

Frequently Asked Questions

Related Health Tools

Calorie Deficit Calculator

Find your maintenance calories and the daily calorie target to lose, maintain or gain weight at a safe weekly rate.

Macro Calculator

Split your daily calories into protein, carbs and fat grams for cutting, maintaining or bulking, with a per-meal breakdown.

BMI Calculator

Calculate your Body Mass Index to understand whether your weight falls within a healthy range for your height.

Calories Burned Calculator

Estimate calories burned walking, running, cycling, swimming, skipping and more using MET values from the Compendium of Physical Activities.

View All Tools →

How This Weight Loss Calculator Works

This weight loss calculator turns the weight you want to lose into a timeline and a daily calorie target. It uses the same Mifflin-St Jeor equation as our TDEE Calculator and Calorie Deficit Calculator, so all three tools agree.

Step 1: Maintenance calories

TDEE = BMR × activity factor

Your BMR comes from your weight, height, age and sex. The activity factor ranges from 1.2 (sedentary) to 1.9 (extra active).

Step 2: Energy to lose

Total kcal = kg to lose × 7,700

1 kg of body fat stores roughly 7,700 kcal (about 3,500 kcal per lb).

Step 3: Your timeline

Weeks = total kcal ÷ weekly deficit

Your daily calorie target is your TDEE minus the daily deficit, never below your safe minimum.

Worked example:

To lose 10 kg you need a total deficit of about 10 × 7,700 = 77,000 kcal. A deficit of 550 kcal a day is 3,850 kcal a week, so 77,000 ÷ 3,850 = 20 weeks, at about 0.5 kg (1 lb) a week.

Weight Loss Calculator by Date: Picking a Realistic Target

Have a wedding, holiday or health check-up coming up? Choose "I have a target date" in the calculator. It counts the weeks until your date, works out the weekly rate you'd need and tells you the daily calories that rate requires.

📅

Work backwards from the date

Weekly rate = kg to lose ÷ weeks until your date. 6 kg in 12 weeks needs 0.5 kg a week.

✅

Stay within 0.25-1 kg a week

That's 0.5-2 lb a week. If your date needs more, the calculator tells you and shows the nearest safe date instead.

🗓️

Add a buffer

Festivals, travel and sick days happen. Pick a date 2-4 weeks later than the maths says and you won't need to rush.

How Long Does It Take to Lose Weight? Examples

Here is how long common goals take at a steady rate, assuming your deficit stays the same. Real progress usually runs a little slower as your maintenance calories fall.

Weight to lose0.25 kg (0.5 lb)/week0.5 kg (1 lb)/week0.75 kg (1.5 lb)/week
5 kg (11 lb)20 weeks (~4.5 months)10 weeks (~2.3 months)7 weeks (~1.5 months)
10 kg (22 lb)40 weeks (~9 months)20 weeks (~4.5 months)13-14 weeks (~3 months)
15 kg (33 lb)60 weeks (~14 months)30 weeks (~7 months)20 weeks (~4.5 months)
20 kg (44 lb)80 weeks (~18 months)40 weeks (~9 months)27 weeks (~6 months)

Planning to lose 10 kg? Our 10 kg weight loss guide walks through a realistic plan step by step.

Why Real Weight Loss Isn't a Straight Line

The calculator draws a straight line from your current weight to your goal. Your scale won't follow it exactly, and that's normal:

  • Water weight: the first 1-2 weeks often drop faster as stored carbohydrate and water go. Salty meals, a heavy workout or your menstrual cycle can add 1-2 kg of water overnight.
  • Plateaus: weeks with no change on the scale are common even when you're losing fat. Look at the trend over 2-3 weeks, not a single day.
  • Your TDEE drops: a lighter body burns fewer calories, so the same intake creates a smaller deficit over time. This is why the timeline is based on your current weight and needs updating.

Recalculate every 4-6 weeks:

Enter your new weight every 4-6 weeks, or after every 3-5 kg lost, so your daily target and goal date stay accurate. Weigh yourself at the same time each week, ideally in the morning before breakfast.

Safe Weight Loss Rate and Your Calorie Floor

Losing weight faster than about 1 kg (2 lb) a week makes you hungrier, costs more muscle and is hard to keep up. For most people, 0.25-1 kg a week is the safe range, and 0.5 kg a week is the sweet spot. Read more in our guide on how to lose weight fast, safely.

Built-in safety floor:

This calculator never plans below 1,200 kcal/day for women or 1,500 kcal/day for men, or 1.2× your BMR, whichever is higher. If your chosen rate or date would need less than that, it shows a warning and gives you the nearest safe plan instead of an unsafe number.

If you are sedentary, your maintenance calories already sit at or below this floor, leaving no room for a deficit. Adding daily walking or other activity is often the easiest way to create one. See how much different activities burn with the Calories Burned Calculator.

Reaching Your Goal Weight on an Indian Diet

You can hit your daily calorie target while still eating dal, roti and sabzi. Small, repeatable changes matter more than a strict diet:

🥘

Measure oil and ghee

One tablespoon of oil is about 120 kcal. Cutting two tablespoons a day is roughly a 240 kcal deficit on its own.

🥚

Build meals around protein

Dal, paneer, curd, eggs, chicken and fish keep you full and protect muscle while you lose weight. Find your number with the Protein Calculator.

🍚

Fix your rice and roti portions

Keep your staples at a set portion, for example 2 rotis or one katori of rice, and fill half the plate with sabzi and salad.

☕

Watch the extras

Sweet chai, namkeen, biscuits and sweets add up quickly. Check any dish in the Indian Food Calorie Calculator.

Next steps

Split your daily target into protein, carbs and fat with the Macro Calculator. For a full walkthrough of eating in a deficit, read our calorie deficit diet guide.