Set your goal weight and see exactly when you'll reach it — plus the daily calories to get there safely.
Everything you need to know about calorie deficits and realistic timelines.
This calculator combines two proven methods. First, it calculates your TDEE (Total Daily Energy Expenditure) using the Mifflin-St Jeor equation — the most accurate formula for estimating how many calories your body burns each day. Then it subtracts your chosen deficit to find your daily calorie target.
Your timeline is based on a simple rule of energy balance: 1 kg of body fat stores roughly 7,700 calories (about 3,500 per pound). So a 500 kcal daily deficit adds up to 3,500 kcal per week — about 0.45–0.5 kg of fat loss weekly.
| Deficit | Weekly Loss | Best For |
|---|---|---|
| 250 kcal/day | ~0.25 kg | Small goals, maximum muscle retention, easy to sustain |
| 500 kcal/day | ~0.5 kg | The sweet spot for most people — steady and sustainable |
| 750 kcal/day | ~0.75 kg | Larger goals with good protein intake and training |
| 1,000 kcal/day | ~1 kg | Short-term only; higher risk of muscle loss and fatigue |
Our advice: Slower is almost always better. Research consistently shows that people who lose weight gradually keep it off far more successfully than rapid dieters.
Real weight loss is never a straight line. Your actual progress will vary because:
Best practice: Weigh yourself 2–3 times per week in the morning, use the weekly average, and recalculate your calories every 4–6 weeks. Add 10–20% buffer time to any goal date.
Nearly everyone hits a plateau. When the scale stops moving for 2–3 weeks:
Quick answers to common questions.
Eat below your TDEE (maintenance calories). A deficit of 500 kcal per day leads to roughly 0.5 kg of fat loss per week. Never go below 1,200 kcal (women) or 1,500 kcal (men) without medical supervision.
At a safe rate of 0.5 kg per week (500 kcal daily deficit), losing 10 kg takes about 20 weeks or 5 months. Faster loss is possible but increases muscle loss and the chance of regaining weight.
A calorie deficit means eating fewer calories than your body burns. When this happens, your body uses stored fat for energy, which leads to weight loss. One kg of body fat equals roughly 7,700 calories.
As you lose weight, your TDEE drops — a lighter body burns fewer calories. Your original deficit shrinks, so progress slows. Recalculate your calories every 4–6 weeks or after every 5 kg lost.
For people with significant weight to lose, 1 kg per week can be safe short-term with high protein and strength training. For most people, 0.5 kg per week is more sustainable and better preserves muscle.
No. All calculations run entirely in your browser. Your weight, goals, and results are never stored or sent anywhere.
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