How it works
Project how long reaching a goal weight takes at a steady daily calorie deficit.
Enter your current weight, goal weight, and daily calorie deficit. The calculator converts the weight difference into an energy deficit and divides by your daily deficit to estimate time.
Formula
Time (days) = (current − goal) × 7,700 ÷ daily deficit.
ΔW- Weight difference (kg)
D- Daily calorie deficit (kcal/day)
Examples
- 85 kg to 75 kg at 500 kcal/dayCurrent 85 · goal 75 · deficit 500≈ 77,000 kcal total · ≈ 154 days · ≈ 22 weeks
Frequently asked questions
How accurate is 7,700 kcal/kg?
It is a widely used estimate (≈ 3,500 kcal per pound). Real fat loss is not perfectly linear and varies by person.
Is a bigger deficit always faster?
Not safely. Very large deficits risk muscle loss, fatigue, and nutrient gaps. Reaching a deficit should be discussed with a professional.
How to read the result
Results are illustrative estimates of steady-state fat loss, not a guarantee or medical advice.
Limitations
Real weight loss fluctuates due to water, muscle, hormones, and activity. This is not a substitute for medical or nutrition advice.
Source: Energy-density estimate of ≈ 7,700 kcal/kg body fat (≈ 3,500 kcal/lb).