Weight Loss Calculator

How long will it take to reach your goal weight?

Current weight (lbs)

Goal weight (lbs)

Weekly gain rate

Your TDEE (calories/day) (optional — for calorie target)

Timeline and calorie target to a goal weight, using a deficit from TDEE. It does not prescribe a diet. Macros and BMI are separate pages.

Formula

Deficit kcal/day ≈ TDEE − intake. Rough fat loss: 7,700 kcal ≈ 1 kg (about 3,500 kcal ≈ 1 lb). Days ≈ (kg to lose × 7,700) / daily deficit.

Estimate current TDEE.
Enter goal weight and a daily deficit you can keep.
The page spreads the energy gap over time. Recalculate as weight (and TDEE) drops.

An 8 kg goal at a 500 kcal/day deficit is about 8 × 7,700 / 500 ≈ 123 days — longer in practice because TDEE falls as you lose weight.

Linear projections ignore metabolic adaptation and weekends. Treat the date as a planning number, not a promise.

How long will it take to lose 10 pounds?

At a true 500 kcal/day deficit, about 10 × 3,500 / 500 = 70 days. Real timelines are slower. Use the page with your TDEE and deficit.

What is a calorie deficit?

Eating less than TDEE. This page turns that gap into a time estimate; the calorie calculator sets a daily target.