Weight Loss Calculator — Time to Reach Goal Weight
Calculate how long it will take to reach your goal weight based on calorie deficit. Shows weekly loss rate and target date. See also our Calorie Calculator and TDEE Calculator.
How to Calculate Weight Loss Timeline
- Enter your current weight and goal weight.
- Set your daily calorie deficit (500 cal = ~1 lb/week).
- Click Calculate to see how long it will take.
- A safe rate of weight loss is 1-2 pounds per week.
- Adjust your deficit to change the timeline.
Formula
Weekly Loss = (Daily Deficit x 7) / 3500 lbs
Weeks to Goal = Weight to Lose / Weekly Loss
1 pound of fat = approximately 3,500 calories
Example
Current: 180 lbs, Goal: 160 lbs (lose 20 lbs)
Deficit: 500 cal/day
Weekly loss = (500 x 7) / 3500 = 1 lb/week
Weeks = 20 / 1 = 20 weeks
Calorie Deficit Reference Table
| Daily Deficit | Weekly Loss | Monthly Loss |
|---|---|---|
| 250 cal | 0.5 lbs | 2 lbs |
| 500 cal | 1.0 lbs | 4.3 lbs |
| 750 cal | 1.5 lbs | 6.5 lbs |
| 1000 cal | 2.0 lbs | 8.7 lbs |
Frequently Asked Questions
Is 1 pound per week a safe rate?
Yes, 1-2 pounds per week is considered safe and sustainable. Faster weight loss may lead to muscle loss, nutritional deficiencies, and metabolic slowdown.
What is a calorie deficit?
A calorie deficit means consuming fewer calories than your body burns. A 500 calorie daily deficit results in approximately 1 pound of fat loss per week.
Why does weight loss slow down over time?
As you lose weight, your body requires fewer calories (lower BMR). This means the same deficit produces slower results unless you adjust intake or increase activity.
Should I eat below 1200 calories?
Generally no. Eating below 1200 calories (women) or 1500 calories (men) can lead to nutrient deficiencies. Consult a healthcare provider before very low calorie diets.
Does exercise help with weight loss?
Yes. Exercise increases your calorie expenditure, making it easier to maintain a deficit. It also preserves muscle mass and improves overall health during weight loss.