How Long to Lose Weight Calculator
Estimate completion time for your target body-weight reduction.
Clinical Accuracy
Grade A
Your Weight Goal
Safe range: 250–1000 kcal/day. Max recommended is 1000 kcal.
Calorie Deficit
Most VersatileThe cornerstone of all fat loss — consume less than you expend. Pairs with any diet style.
Intermittent Fasting
PopularTime-restricted feeding (16:8 or 5:2) improves insulin sensitivity and reduces total intake.
High-Protein Diet
Muscle-SparingPreserves lean muscle during a cut. Aim for 1.6–2.2 g/kg body weight per day.
Enter your current and target weight, set your daily deficit, then press Calculate.
Related Tools
3 toolsWeight Loss Timeline Calculator
Project how long your target fat loss may take with adaptation adjustments.
Daily Weight Loss Planner
Reverse-calculate required daily deficit for your deadline.
Weekly Deficit Planner
Distribute weekly calorie deficit across days and preferred pattern.
Get a Personalised Plan
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Research Reference
biotechScientific MethodCombines target weight delta and planned deficit to estimate realistic completion window.
Hall KD & Chow CC. (2013)
Int J Obes.