How Long to Lose 20 kg with a 500 kcal/Day Deficit?
A 20 kg weight loss goal with a 500 kcal/day deficit takes approximately 40 weeks.
How to use this tool
- Enter current weight, goal weight and daily calorie deficit in the fields above.
- Results update instantly as you type — or click Calculate.
- Read your estimated weeks and the full breakdown beneath it.
Find out how long it takes to lose 20 kg when you maintain a consistent 500-calorie daily deficit.
Frequently asked questions
- How many calories are in a kilogram of fat?
- Approximately 7,700 kcal per kg. Some sources use 7,000–7,700; this calculator uses 7,700.
- Is a 500 kcal/day deficit safe?
- A 500 kcal deficit typically produces about 0.5 kg of loss per week, which is within the NHS and WHO recommended range of 0.5–1 kg per week.