Weight Loss Goal Calculator

How this calculator works

Weight loss happens when you consistently burn more energy than you consume. This tool uses the widely-cited approximation that one kilogram of body fat stores about 7,700 kilocalories of energy. It divides the total energy gap between your current and goal weight by the number of days in your chosen timeframe to estimate the daily calorie deficit you’d need to average.

Reading your result

A daily deficit above roughly 1,000 kcal is generally considered too aggressive for most adults and is flagged here as outside the commonly recommended range. Most guidelines suggest a deficit of 500-750 kcal/day, which tends to produce about 0.5-0.75 kg of loss per week.

• Actual results vary with metabolism, activity level, muscle mass, and water retention.
• This calculator is for general planning and educational purposes only and is not a substitute for advice from a doctor or registered dietitian.