Enter your current weight, a goal weight and a pace to see a realistic timeline. It also shows the average daily calorie deficit that pace requires.
Fill in the form to see your estimate. Nothing you enter is stored or sent anywhere.
Estimates only, based on population equations. Not medical advice. If you are pregnant, under 18, have a medical condition or take medication that affects weight or appetite, check with a qualified healthcare professional.
Choosing a realistic pace
Gradual loss of about 0.5–2 lb (0.25–1 kg) a week is widely recommended as more sustainable. As a guide, try not to lose more than about 1% of your body weight per week; faster loss is harder to keep up and makes muscle loss more likely.
Why your real timeline will differ
- The first week or two often includes water weight, so early loss looks faster.
- As you get lighter, you burn fewer calories, so progress naturally slows.
- Plateaus of a week or two are normal, especially around the menstrual cycle or after salty meals.
For a more detailed model that accounts for metabolic changes, the US National Institutes of Health offers a free Body Weight Planner. To set your daily target, use our calorie calculator.