Weight Loss Timeline Calculator
Enter your current weight, goal weight and daily calorie deficit to see how many weeks it takes to reach your goal — with a week-by-week weight chart.
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 weeks to goal and the full breakdown beneath it.
One pound of fat equals roughly 3,500 calories. A sustained daily deficit drives predictable weight loss at about 1 lb per week per 500 kcal/day deficit.
Not medical advice. Consult a healthcare professional before starting any weight-loss programme, especially deficits above 750 kcal/day.
Frequently asked questions
- Why 3,500 calories per pound?
- The 3,500 kcal/lb rule is a widely used approximation. Actual results vary with age, sex, body composition and metabolic adaptation.
- Is 500 kcal/day a safe deficit?
- A 500 kcal/day deficit targets ~1 lb/week loss and is generally considered safe for most adults, but consult your doctor if you have health conditions.