Find out how long it will take to reach your goal weight
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This calculator estimates how long it will take to reach your goal weight based on your desired weekly weight loss rate. The timeline is calculated using these principles:
Remember that weight loss is rarely perfectly linear - you'll experience fluctuations week to week.
Important: Faster isn't always better. Rapid weight loss can lead to muscle loss, nutritional deficiencies, and difficulty maintaining results.
Most health experts recommend 0.5-1 kg (1-2 lbs) per week for sustainable weight loss. Losing weight faster often leads to muscle loss, nutrient deficiencies, and is harder to maintain long-term.
Weight loss plateaus are normal. As you lose weight, your body needs fewer calories (lower TDEE). Recalculate your calorie needs every 5-10 lbs lost, ensure you're tracking accurately, and consider adjusting your activity level.
Both matter, but diet has a bigger impact. It's much easier to cut 500 calories from food than to burn 500 through exercise. The best approach combines a moderate calorie deficit with regular physical activity to preserve muscle.
Download Cal AI and track your weight loss progress with AI-powered food recognition.