Calculate your weight loss timeline
How long it takes to reach a goal weight at a sustainable pace.
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The maths behind it
One kilogram of body fat is roughly 7,700 kcal. Pick a weekly pace and that number tells you the daily deficit it needs: 0.5 kg a week is about 550 kcal a day below maintenance, spread across food and activity however you like.
Faster is not automatically better. A larger deficit is harder to sustain, costs more muscle along with the fat, and is more likely to end in the weight coming back. The steadier paces exist because they are the ones people actually keep up.
Reading the result
The timeline assumes the deficit holds every day, which real life rarely does exactly. Treat it as a planning figure, not a deadline, and expect the scale to move in a wobbly line rather than a straight one.
For the calorie target that gets you there, use the calorie-needs calculator with a goal of losing weight; this page only answers how long a given pace takes.
