Estimated Timeline

Time Required

Weeks

Days • Days total

Estimated Completion Date

Total Weight Change

Weekly Rate

Current progress line to target

About Caloric Balance

One pound of body fat equals roughly 3,500 calories. A daily deficit/surplus of 500 calories leads to about 1 lb of weight change per week. A safe and sustainable rate of weight loss is 1 to 2 lbs per week.

Plan your timeline

Enter your current stats and target weight to get a personalized timeline and calorie plan.

Calculation Principles & Formulas

This tool estimates your timeline based on the law of energy conservation (caloric balance). A deficit or surplus of approximately 7,700 kcal (metric) or 3,500 kcal (imperial) results in a weight change of 1 kg or 1 lb, respectively.

[Days Required Formula] Days Required = (Weight Difference × Energy per Unit) ÷ Daily Calorie Difference [Energy Standards] • Metric: 1 kg body fat ≈ 7,700 kcal • Imperial: 1 lb body fat ≈ 3,500 kcal

Note: This is a theoretical estimate. Actual weight loss speed is affected by metabolism, hormones, water retention, and activity levels. As your weight changes, your Basal Metabolic Rate (BMR) also shifts, so it is recommended to recalculate after every 2-3 kg (or 5 lbs) of weight change.