How fast is safe to lose weight?

About 0.5–1 kg per week. Too large a deficit slows metabolism and loses muscle.

How many calories is 1 kg of fat?

About 7700 kcal. A 500 kcal daily deficit gives ~0.45 kg loss per week.

Weight Loss Timeline Calculator

Calculate how long it takes to reach your goal weight with your chosen daily calorie deficit.

Current weight: 90.00 kg

Goal weight: 78.00 kg

Calorie deficit / day: 500 kcal

26 weeks

Time to goal

Weight to lose	12.0 kg
Weekly loss	0.45 kg
Time in weeks	26 weeks
Time in months	6.1 months

ℹ️ 1 kg of fat ≈ 7700 kcal. A safe loss is about 0.5–1 kg per week (deficit 500–1000 kcal/day).

A weight loss timeline calculator estimates how long it will take to reach your goal weight with your chosen daily calorie deficit. You get a realistic timeline in weeks and months, along with your weekly rate of loss.

How the calculator works and what it’s for▾

How the time is calculated

The calculation is based on energy balance: one kilogram of fat is worth about 7700 kcal. Your daily deficit is converted into a weekly loss, and the weight to lose is divided by that pace.

For example, a 500 kcal daily deficit means roughly 3500 kcal per week, or about 0.5 kg per week. If you have 10 kg to lose, it will take roughly 20 weeks.

What you enter and what you get

You enter your current weight, goal weight and daily calorie deficit. The calculator shows the amount to lose, the weekly loss and the time in weeks and months.

This lets you see at a glance how your chosen deficit shapes the overall timeline, and you can compare different options against one another.

A safe rate of loss

The recommended, sustainable pace is about 0.5–1 kg per week, matching a daily deficit of 500–1000 kcal. A moderate rate preserves muscle and is easier to maintain.

Too large a deficit can sap your energy, slow your metabolism and lead to setbacks. A slower but steady decline usually produces a more lasting result.

Good to know

The result is an indicative estimate. In practice weight rarely falls perfectly evenly: water is often lost early on, and the pace may slow toward the end.

Metabolism adapts as you lose weight, so your deficit may shrink over time. Use the calculator to stay motivated and adjust your plan as needed.

🔄 Reviewed June 2026