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Weight Loss Calculator

Calculate your weight loss timeline and milestones

Based on peer-reviewed medical formulas.

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How Weight Loss Works

Weight loss fundamentally comes down to a calorie deficit — burning more calories than you consume. One kilogram of body fat stores approximately 7,700 calories of energy. To lose one kilogram of fat, you need to create a cumulative deficit of 7,700 calories. This can be achieved through a combination of eating fewer calories and increasing physical activity. A deficit of 500 calories per day results in roughly 0.5 kg of fat loss per week, while a 1,000 calorie daily deficit produces about 1 kg per week.

It is important to note that not all weight lost is fat. Some may come from water and lean muscle, especially with aggressive deficits. Pairing a moderate deficit with strength training and adequate protein intake helps preserve muscle mass while targeting fat loss.

Setting Realistic Goals

Sustainable weight loss typically occurs at a rate of 0.5 to 1 kg per week. While it may be tempting to aim for rapid results, losing weight too quickly can lead to muscle loss, nutrient deficiencies, gallstones, and metabolic slowdown. The Centers for Disease Control and Prevention recommends that people with more weight to lose may safely lose slightly more per week in the early stages.

A realistic goal considers your starting weight, lifestyle, and how much weight you want to lose. Use our TDEE Calculator to understand your daily energy expenditure, and set a deficit that allows you to lose weight while still meeting your nutritional needs.

Staying on Track

Frequently Asked Questions

How long does it take to lose 10 kg?
With a moderate deficit of 500 calories per day, losing 10 kg takes approximately 15 to 16 weeks (about 4 months). A larger deficit of 750 calories per day would reduce this to around 10 to 11 weeks. Safe weight loss ranges from 0.5 to 1 kg per week.
Is 1 kg per week safe?
Losing 1 kg per week is generally considered safe and sustainable for most people. It requires a daily calorie deficit of approximately 1,100 calories. However, very active individuals or those with higher body weight may safely lose slightly more. Always consult a healthcare provider before starting any weight loss plan.
Why did my weight loss stall?
Weight loss plateaus are common and occur because your body adapts to a lower calorie intake by reducing your metabolic rate. Other causes include water retention from increased sodium or stress, loss of lean muscle mass, and decreased physical activity. Adjusting your calorie intake or exercise routine can help restart progress.
Should I adjust my deficit?
If your weight loss has stalled for more than two weeks, reducing your daily intake by an additional 100 to 200 calories or increasing activity can help. Avoid going below 1,200 calories for women or 1,500 for men, as this can slow your metabolism and deprive your body of essential nutrients.
How do I handle plateaus?
Break plateaus by reassessing your calorie intake, incorporating strength training to preserve muscle, improving sleep quality, managing stress, and trying a diet break of 1 to 2 weeks at maintenance calories to reset your metabolism. Consistency is key — plateaus are a normal part of the weight loss journey.
Does metabolism slow during weight loss?
Yes, metabolism slows somewhat during weight loss due to a smaller body requiring fewer calories and adaptive thermogenesis, where your body burns fewer calories than expected for your new weight. This is one reason plateaus occur and why periodic reassessment of calorie needs is important.

Related Calculators

Explore more health tools:

Calorie Deficit Calculator — Find your ideal daily deficit

BMR Calculator — Estimate your basal metabolic rate

TDEE Calculator — Total daily energy expenditure

Macro Calculator — Calculate your macronutrient needs

BMI Calculator — Check your Body Mass Index

Ideal Weight Calculator — Find your ideal weight range

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