Weight-loss timeline calculator.

Pick a goal and a sustainable pace — get the realistic date you’ll reach it and the daily calorie deficit that gets you there. Honest math, no crash-diet promises.

The math: losing body fat takes a deficit of roughly 7,700 kcal per kilogram (≈3,500 kcal per pound). A steady pace of 0.5–1% of body weight per week preserves muscle and is the pace most people can actually hold. This calculator is guidance, not medical advice.

How to actually hit the date

The timeline only works if the deficit really happens — and the deficit only happens if you know what you’re eating. That’s the entire game. Two habits carry it:

• Log every meal, effortlessly. The calculated deficit assumes your intake is what you think it is. Dietary-recall research consistently shows unlogged extras of several hundred calories a day — enough to erase a “steady” pace entirely. Logging by photo takes ten seconds, so it actually keeps happening.
• Trust the two-week trend, not the daily scale. Water swings hide fat loss day to day. Compare weekly averages; adjust your target by 100–200 kcal only if two consecutive weeks miss the pace.