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Weight Loss Calculator
Daily calories, timeline, and weekly plan to hit your goal weight.
Results
- Daily calories
- 1,699 kcal
- Daily deficit
- 551 kcal
- To lose
- 7 kg (15 lb)
- Timeline
- 14 weeks
- Target date
- 2026-10-24
Weigh under the same conditions weekly and read the average, not daily swings.
A weight loss calculator sets the daily calories and timeline to reach your goal weight at a safe pace. It subtracts a deficit from your TDEE and caps the rate at 2 lb (0.9 kg) per week.
Enter your goal and pace for a daily target, a projected date, and a weekly plan.
How to calculate weight loss
To calculate weight loss, subtract a deficit from your TDEE, then divide the pounds to lose by your weekly rate for the timeline. A 500-calorie deficit loses about 1 pound (0.45 kg) per week.
Worked example: 20 lb to lose at 2 lb per week takes 10 weeks.
Frequently asked questions
Divide the pounds to lose by your weekly rate. At a safe 1–2 lb per week, 20 lb takes 10–20 weeks.
About 4–8 lb (1.8–3.6 kg) at a safe rate. Faster early loss is mostly water, not fat.
Usually a smaller deficit than you think, water retention, or a lower TDEE as you shrink. Recheck intake and adjust by 100–200 calories.
Results are estimates based on population averages and are not medical advice. Consult a doctor or registered dietitian nutritionist (RDN) before making large changes to your diet, especially for deficits over 2 lb (0.9 kg) per week, during pregnancy or nursing, or for anyone under 18.