Plan a Gradual Weight-Loss Timeline
Enter your current weight, goal weight, and intended weekly rate to estimate the total change, timeline, target date, and approximate daily calorie deficit.
How this weight-loss calculator works
The calculator divides the difference between your current and goal weights by your selected weekly rate. It also shows a simple energy-deficit estimate using approximately 7,700 kilocalories per kilogram, equivalent to about 3,500 kilocalories per pound.
Approximate daily deficit = weekly loss × energy equivalent ÷ 7
This is a planning estimate, not a prediction of exactly how your body will respond. Real weight change is not perfectly linear. Energy needs often decrease as body weight falls, and water balance can cause short-term changes on the scale.
Choosing a weekly rate
| Weekly rate | General interpretation |
|---|---|
| 0.25 kg / 0.5 lb | Slow pace that may suit smaller goals or people closer to goal weight |
| 0.5 kg / 1 lb | Common gradual target for many adults |
| 0.75 kg / 1.5 lb | Faster target that requires a larger energy deficit |
| 1 kg / 2 lb | Upper end of the commonly cited gradual range and not appropriate for everyone |
The CDC notes that people who lose weight at a gradual pace—about 1 to 2 pounds per week—are more likely to keep it off. A slower rate can also be reasonable depending on body size, health, preferences, and proximity to the goal.
Why actual results may differ
- Early scale changes can reflect water and stored carbohydrate as well as body tissue.
- Metabolism and total energy needs change as weight changes.
- Food tracking and exercise estimates contain measurement error.
- Sleep, medication, hormones, illness, and menstrual-cycle changes can affect scale weight.
- Consistency over several weeks matters more than one daily measurement.
For a dynamic model that accounts for metabolic adaptation over time, use the official NIDDK Body Weight Planner.
Frequently asked questions
Is the calculated calorie deficit a personal calorie target?
No. It is only the approximate size of the deficit associated with the selected rate. To estimate food intake, first estimate maintenance needs and avoid excessively low intake without professional supervision.
Why might weight loss slow down?
A lighter body generally uses less energy, and the body can adapt to prolonged calorie restriction. The same intake may therefore produce a smaller deficit later.
Should I use daily weigh-ins?
Daily measurements can fluctuate. If you weigh frequently, compare weekly averages under similar conditions rather than reacting to single readings.
What if my goal weight is higher than my current weight?
This calculator is designed for weight loss. Use a weight-gain planning tool when your goal weight is higher.