Weight Loss Goal Calculator
How long will it take to reach your goal weight? Enter where you are, where you're going and your weekly pace — get the timeline and an estimated date.
How the estimate works
The calculator divides the weight you want to lose by your chosen weekly pace. A steady pace of 0.5–1 kg (1–2 lb) per week is the range most health authorities recommend — fast enough to see progress, slow enough to mostly lose fat rather than muscle and water.
Why real progress won't be a straight line
- Water weight can mask fat loss for days at a time — salty meals, workouts and hormones all move the scale.
- Loss usually starts faster (water) and settles into a slower fat-loss rhythm.
- As you get lighter, your body burns a little less, so the same habits lose slightly slower.
- Plateaus of one to three weeks are normal and usually break on their own.
If the line goes flat for a while, read How to Break a Weight-Loss Plateau before changing anything drastic.
Make the timeline real
An estimate becomes a plan when you can see yourself tracking against it. Weigh daily under the same conditions, watch your weekly change, and compare it to the pace you picked here. The trend — not any single morning — tells you if you're on schedule.
Common questions
- How long does it take to lose 10 kg?
- At a sustainable 0.5 kg per week, about 20 weeks (4–5 months). At 1 kg per week — the fast end of healthy — about 10 weeks, though that pace is hard to hold and better suited to higher starting weights.
- Is losing 5 kg in a month realistic?
- For most people, no — that's beyond the healthy 2–4 kg per month range and tends to cost muscle and rebound. If you're significantly heavier, faster early loss (much of it water) can happen in the first month.
- Why am I not losing at the pace I chose?
- Check the trend over two to three weeks before concluding anything — water retention hides fat loss constantly. If the trend really is slower, your deficit is smaller than planned: portions creep, and lighter bodies burn less.
- Should I pick the fastest pace?
- Usually not. Slower paces preserve more muscle, feel less brutal, and are far more likely to stick. Pick the pace you can imagine holding for the whole timeline — not just the first two weeks.
This calculator is for general information only and is not medical advice. Talk to a doctor before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.