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Weight Loss Calculator

Find out how long it will take to reach your goal weight, your daily calorie target, and get a milestone timeline. Based on your TDEE (Mifflin-St Jeor). Supports kg/lbs and metric/imperial.

Weight Loss Timeline Calculator

TDEE · Deficit · Timeline · Milestones

Units
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Daily Calorie Target

This calculator estimates your TDEE using the Mifflin-St Jeor equation, then applies your chosen weekly loss rate to calculate your daily calorie target, total deficit required, and a milestone schedule to your goal weight.

Safe Weight Loss Rate Guide

RateDaily DeficitTime for 10 kg / 22 lbsMuscle Risk
0.25 kg / 0.55 lb per week~275 kcal/day~40 weeksVery low
0.5 kg / 1.1 lb per week~550 kcal/day~20 weeksLow
0.75 kg/week~825 kcal/day~13 weeksModerate
1.0 kg/week~1,100 kcal/day~10 weeksHigh — max protein essential

Why You Should Recalculate Every 4–6 Weeks

As you lose weight, your TDEE decreases because your body is smaller and requires less energy to function. A 90 kg person has a higher BMR than when they were 80 kg. This means the same calorie intake that produced a 500 kcal deficit at 90 kg now produces a smaller deficit at 80 kg — explaining why weight loss naturally slows down. Recalculate your target every 4–6 weeks or every 3–5 kg lost to maintain the same rate of progress.

Frequently Asked Questions

Yes. Calorie counting is an effective tool, not a requirement. Effective non-counting strategies include: (1) Using a hand-sized portion method; (2) Eating protein and vegetables first at every meal; (3) Eliminating liquid calories (alcohol, juice, soft drinks); (4) Eating slowly and mindfully; (5) Reducing ultra-processed food consumption. These strategies work by reducing intake without explicit tracking. However, for precision (especially close to a goal), counting provides better data.
Exercise contributes to weight loss primarily through increased calorie expenditure, but its effect is often overestimated. A 45-minute moderate workout burns 300–500 kcal — equivalent to a small meal. Research shows diet accounts for 80–90% of weight loss success. The more important role of exercise during a cut is preserving muscle mass through resistance training, which maintains metabolic rate and produces a much better body composition outcome than diet alone.
Weight loss plateaus have two main causes: (1) TDEE has decreased — reduce calories by 100–150 kcal/day or increase activity; (2) Calorie tracking errors — accurately log everything for 2 weeks. Other strategies: take a 1–2 week diet break at maintenance to restore leptin, adjust activity level (add 20–30 min walking daily), or try intermittent fasting to reduce eating window. Ensure protein is at 2+ g/kg to protect muscle during the adjustment.
A diet break is 1–2 weeks eating at maintenance calories during a longer cut. Studies (including Byrne et al., 2018) show intermittent diet breaks preserve metabolic rate better than continuous restriction, and improve adherence and psychological wellbeing. They don't cause fat regain if maintained at true maintenance. For cuts longer than 8–10 weeks, a 1–2 week diet break at weeks 6–8 is likely beneficial for both physiology and psychology.
The NHS, WHO, and most sports nutrition organisations recommend 0.5–1 kg/week (1–2 lbs/week) as the safe rate range. Rates above 1% of body weight per week are associated with significantly increased muscle loss, nutrient deficiency, gallstone formation, and rebound risk. Slower rates (0.25–0.5 kg/week) are more comfortable, more sustainable, and produce better body composition outcomes (less muscle lost per kg of weight reduced).

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