Weight Loss Timeline Calculator

How This Calculator Works

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:

• 1 kg of body weight ≈ 7,700 calories
• Weekly weight loss = (Daily calorie deficit × 7) ÷ 7,700 calories per kg
• Timeline = Total weight to lose ÷ Weekly weight loss rate

Remember that weight loss is rarely perfectly linear - you'll experience fluctuations week to week.

Choosing the Right Pace

• Slow (0.25 kg/week): Very sustainable, minimal muscle loss, easiest to maintain. Requires ~275 calorie daily deficit.
• Moderate (0.5 kg/week): Recommended for most people. Good balance of results and sustainability. Requires ~550 calorie daily deficit.
• Fast (0.75 kg/week): Aggressive but doable for those with more to lose. Requires ~825 calorie daily deficit.
• Very Fast (1 kg/week): Maximum recommended rate. Only suitable for those significantly overweight. Requires ~1,100 calorie daily deficit.

Important: Faster isn't always better. Rapid weight loss can lead to muscle loss, nutritional deficiencies, and difficulty maintaining results.

Factors That Affect Your Timeline

• Metabolic Adaptation: Your metabolism may slow slightly as you lose weight
• Water Weight: Initial rapid loss is often water, not fat
• Plateaus: Weight loss may stall temporarily despite consistent efforts
• Consistency: Adherence to your plan is the biggest factor in success
• Starting Point: Those with more to lose may lose faster initially

Tips for Success

• Track your calories consistently with Cal AI
• Weigh yourself weekly, same day/time, to track trends
• Take progress photos and body measurements
• Focus on sustainable lifestyle changes, not quick fixes
• Include strength training to preserve muscle mass
• Be patient - sustainable weight loss takes time
• Adjust your plan if you're losing too fast or too slow