Weight Loss Timeline Calculator
Estimate how long it will take to reach your goal weight based on your calorie deficit.
Understanding Weight Loss Timeline
This calculator estimates how long it will take to reach your goal weight based on the principle that 1 kilogram (2.2 pounds) of body fat contains approximately 7,700 calories. Understanding your Total Daily Energy Expenditure (TDEE) is crucial for creating an effective calorie deficit.
By maintaining a consistent calorie deficit, you can predict with reasonable accuracy how long your weight loss journey will take. However, keep in mind that weight loss is rarely linear due to various factors:
- Water retention fluctuations
- Changes in muscle mass
- Metabolic adaptation
- Hormonal changes
- Variations in activity levels
For sustainable weight loss, most experts recommend a moderate deficit that leads to losing 0.5-1 kg (1-2 lbs) per week. Faster weight loss may be harder to maintain long-term. Check your ideal weight range to set realistic goals.
Choosing Your Calorie Deficit
Need help creating your calorie deficit?
Our Calorie Deficit Calculator can help you determine exactly how many calories you should consume daily to achieve your desired deficit. Pair it with our Macro Calculator for optimal nutrition during your weight loss journey.
Calculate your ideal calorie deficit →