Goal Weight Date Calculator
When you will reach your goal weight at a steady weekly pace, and the deficit it takes.
Good to know. Half a kilo a week sounds slow. Over a year it is twenty-six kilos, which nobody calls slow.
Not medical advice. A general estimate for healthy adults.
How it works
In plain words
Divide the weight to lose by the weekly rate to get the weeks, and count them from the start date. Each kilogram of body weight is about 7,700 kcal (3,500 per pound), so the daily deficit is the weekly loss times that, divided by 7.
The formula
weeks = (current − goal) ÷ weekly loss daily deficit ≈ weekly loss × 7,700 kcal/kg ÷ 7
Worked example
From 90 to 80 kg at 0.5 kg a week takes 20 weeks: starting on January 5, 2026, the goal arrives around Monday, May 25, 2026. It takes a deficit of about 550 kcal a day.
Sources
- NHS, Losing weight: getting started Aim to lose about 0.5 to 1 kg (1 to 2 lb) a week.
- Centers for Disease Control and Prevention, Losing weight People who lose weight gradually and steadily, about 1 to 2 pounds a week, are more likely to keep it off.
Sources checked October 3, 2026. 3 automated tests check its answers on every change.
About the goal weight date calculator
This calculator turns a goal into a date. Divide the weight to lose by a steady weekly pace and count the weeks forward from the day you start. The result is a guide to plan around, not a promise.
Health services such as the NHS and the CDC suggest losing about 0.5–1 kg (1–2 pounds) a week. Faster loss is harder to sustain and more likely to come back. At 0.5 kg a week, ten kilos takes twenty weeks, about five months.
The calorie figure uses the common estimate that a kilogram of body weight stores about 7,700 kcal (3,500 per pound). It is a rule of thumb: in reality, the first week or two often show a quicker drop, mostly water, and progress slows over time because a lighter body burns fewer calories.
Expect plateaus, and judge the trend over several weeks rather than the scale on any one morning. The calorie deficit calculator shows what to eat for a given pace, and the BMR calculator how much you burn at rest. If you have a medical condition or a lot of weight to lose, plan it with a doctor.
Questions people ask
How long does it take to lose 10 kg?
About 20 weeks at 0.5 kg a week, or 10 weeks at 1 kg a week, the upper end of the usual recommendation.
What is a safe rate of weight loss?
About 0.5–1 kg (1–2 lb) a week for most adults, according to health services such as the NHS and CDC.
Why did I lose weight faster at first?
Early loss includes water from stored carbohydrate. After that, the pace settles nearer the calorie deficit.