Weight Loss Timeline Calculator
How long will it take to reach your goal weight? Enter your current and goal weight and pick a pace — you’ll get a realistic timeline, a target date, and the daily calorie deficit it takes. Free, no sign-up.
Enter your current and goal weight to see your timeline.
How it works
A kilogram of body fat stores about 7,700 calories (~3,500 per pound). We divide the weight you want to lose by your chosen weekly pace to get the number of weeks, then show your target date and the daily calorie deficit that pace requires. A steady 0.5-1% of body weight per week is the sustainable range for most people.
From a date to a plan
A timeline only happens if you hit the deficit. Work out your maintenance calories with our calorie & macro calculator, keep protein high (see the leanest protein sources and the cheapest ones), then let ProperDietPlan build a personalized meal plan that lands on your target — with easy swaps and a shopping list.
Frequently asked questions
How long does it take to lose weight?
At a steady, sustainable pace of about 0.5-1 kg (1-2 lb) per week, losing 5 kg takes roughly 5-10 weeks and 10 kg takes about 10-20 weeks. Enter your numbers above for your personal timeline and target date. Faster is possible short-term but harder to maintain and risks muscle loss.
How is the weight-loss timeline calculated?
About 7,700 calories are stored in a kilogram of body fat (~3,500 per pound). We divide the weight you want to lose by your chosen weekly pace to get the number of weeks, then show the target date and the daily calorie deficit that pace implies (weekly rate × 7,700 ÷ 7).
What is a safe rate of weight loss?
Most guidance suggests about 0.5-1% of your body weight per week. That's roughly 0.5-1 kg (1-2 lb) for many people. Slower loss is easier to sustain, protects muscle, and is less likely to trigger strong hunger and rebound.
Why am I not losing weight as fast as the calculator says?
The estimate assumes a constant deficit. In reality, water weight, glycogen, hormones and metabolic adaptation make the scale non-linear — fast at first, then slower. It also assumes you hit the deficit consistently. The timeline is a realistic target, not a guarantee. A structured meal plan makes hitting the deficit far easier.
Estimates for general educational use only — not medical advice. Individual results vary; consult a physician or registered dietitian before significant changes. See our Editorial Policy.