Nutrition tool
Weight loss timeline calculator
Enter your current and goal weight and a weekly rate to see how many weeks it should take. A sustainable, muscle-sparing rate is about 0.5–1% of bodyweight — roughly 0.5–1 kg — per week.
- Total to lose
- 12 kg
- Weekly rate
- 0.5 kg
- Implied daily deficit
- 550 kcal
About 5.5 months at this rate, from a ~550 kcal daily deficit.
The basics
What is Weight Loss Timeline?
A realistic timeline keeps fat loss sustainable. At a safe rate of about 0.5–1 kg per week, this works out how many weeks to reach your goal weight and the daily calorie deficit it implies. Slower is usually better for keeping muscle and avoiding rebound — and the scale zig-zags, so judge progress by the multi-week trend.
How to use it
- 1Enter current weight. Input your current bodyweight in kilograms.
- 2Enter goal weight. Input your target weight in kilograms.
- 3Choose a rate. Pick a weekly rate — 0.5–1 kg is the sustainable range. Your timeline appears instantly.
FAQ
Weight Loss Timeline Calculator — questions
How long will it take to lose weight?
At a sustainable 0.5–1 kg per week, losing 10 kg takes roughly 10–20 weeks. This calculator works out your exact timeline from your goal weight and chosen rate.
What's a safe rate of weight loss?
About 0.5–1% of bodyweight per week (often 0.5–1 kg). Faster tends to cost muscle and rebound. Pair the deficit with high protein and strength training to protect muscle.
Put it to work
Turn your number into a plan
A calculator gives you a number. Coaching turns it into a programme that adapts to your data — start with the guide and the matching programme.
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Ready to put your numbers to work?
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