📉Weight loss calculator
Estimate how long it takes to reach your goal weight with a steady daily calorie deficit.
Estimates for healthy adults. Not medical advice — if you are pregnant, breastfeeding, under 18 or have a medical condition, ask your doctor or dietitian.
How it is calculated
A common rule of thumb is that about 7,700 kcal equals 1 kg of body fat (about 3,500 kcal per lb). Dividing the weight to lose by the daily deficit gives the number of days.
Real weight loss slows over time because a lighter body burns fewer calories, so treat the date as a rough estimate, not a promise. Research by Hall et al. shows that the simple rule overestimates loss over long periods.
Health organisations such as the NHS suggest losing about 0.5–1 kg (1–2 lb) a week. If you have a medical condition, are pregnant or under 18, talk to your doctor first.
Questions
Why did my weight loss slow down?
As you lose weight your body needs fewer calories, and water balance changes day to day. Plateaus are normal; check the trend over weeks, not days.
How do I choose a calorie deficit?
Start from your maintenance calories in the calorie calculator. A deficit of about 500 kcal a day is a common, sustainable choice.
Is losing weight faster better?
Not necessarily. Very fast loss is harder to keep up and can cost muscle. Steady loss is easier to maintain.
Does exercise change the result?
Exercise increases the calories you burn, so it can widen the deficit. Enter the total deficit you aim for, including activity.
Track it every day with Me Nutrition
Snap your meals — the app counts calories and protein against your daily target. 3 days free, then a subscription you can cancel anytime in App Store settings.
Download on the App Store