Goal weight date calculator

How the date is worked out

A kilogram of body fat holds roughly 7,700 calories, so losing half a kilo a week needs a deficit of about 550 kcal a day, and 0.25 kg a week about 275. The calculator divides the weight you want to lose by your chosen pace to get the number of weeks, then adds that to your start date. For muscle gain it caps the pace at 0.5 kg a week, because faster than that is mostly fat.

Which pace to pick

Half a kilo (about a pound) a week is the pace that most people can hold for months without feeling deprived, and it is what the NHS recommends. A quarter kilo is right if you are already fairly lean, have a lot going on, or have tried and failed on stricter diets before. Three-quarters is possible with a lot of weight to lose and a very consistent routine, but the drop-out rate is high - a slower date you actually reach beats a faster one you don't.

Why it will not be a straight line

You will lose more than expected in week one (mostly water), then less than expected in some weeks after that, especially if you are training hard or it is a stressful week. Judge progress by the two-week trend, not any single weigh-in. If the average has not moved for three weeks, drop 100–150 kcal or add a daily walk. The guide on monthly weight loss goes through what is realistic in more detail.

FAQs

How long will it take to lose 10 kg?

At a sustainable 0.5 kg a week, about 20 weeks - roughly five months. At 0.25 kg a week, about 40 weeks. Faster is possible early on with more to lose, but 0.5 kg a week is the pace most people can keep up.

How long does it take to lose a stone?

A stone is 6.35 kg. At 0.5 kg a week that is about 13 weeks - three months. Many people lose the first few pounds faster because of water, then settle into that rate.

How many calories do I need to cut to lose 1 lb a week?

About 500 kcal a day below your maintenance. 1 lb of fat is roughly 3,500 kcal, so 500 a day over seven days does it. Use the calorie calculator to find your maintenance first.

Is 1 kg a week weight loss safe?

For people with a lot of weight to lose it can be, ideally with a GP's input, but for most it means losing muscle and being hungry enough to give up. 0.5 to 0.75 kg a week is the safer, more sustainable range.