How long will it take to reach your goal weight? Enter your current and goal weight and choose a daily calorie deficit to see your estimated timeline and target date.
Weight Loss Calculator
Based on roughly 3,500 calories per pound of body fat. Real weight loss slows over time as your body adapts.
How Weight Loss Is Calculated
A pound of body fat stores roughly 3,500 calories. Eating 500 calories less than you burn each day adds up to about 3,500 calories a week, or around 1 lb of weight loss. In reality, progress isn’t perfectly linear. Your body burns slightly fewer calories as you get lighter, and water weight shifts from day to day.
What Is a Safe Rate of Weight Loss?
Most health organizations recommend losing 1 to 2 lb (0.5 to 1 kg) a week. Faster loss is harder to sustain and more likely to cost muscle. Deficits above 1,000 calories a day should only be followed with medical supervision.
Tips to Stay on Track
- Find your maintenance calories with the calorie calculator, then subtract your deficit.
- Eat plenty of protein to protect muscle. See the protein calculator.
- Fill up on high-fiber, low-calorie foods like vegetables, fruit, beans and soups.
- Add activity. Check how much you burn with our calories burned calculator.
- Weigh yourself at the same time each week and focus on the trend.
Frequently Asked Questions
How many calories should I cut to lose 1 lb a week?
About 500 calories a day below your maintenance level.
Why has my weight loss slowed down?
As you lose weight, your body needs fewer calories, so your deficit shrinks. Recalculate your calories every 10 to 15 lb.
Is it better to diet or exercise?
Both help. Diet usually has the bigger effect on weight, and exercise helps maintain muscle and keep weight off.
Can I lose 10 lb in a month?
It is possible early on, partly from water weight, but 4 to 8 lb a month is a more realistic and sustainable fat loss goal.
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