Weight Loss Calculator
Estimate how long it may take to reach a target weight from calorie intake, activity, and adaptive expenditure changes.
Typical sustainable pace for many adults.
Estimated target date: Aug 10, 2026
Projected Weekly Loss Pace
Interpretation is based on projected percent body-weight change per week at your selected intake and activity.
| RANGE | CATEGORY |
|---|---|
| -1-0 | Weight Gain Average energy intake appears above expenditure in this setup. |
| 0-0.25 | Very Slow Low weekly rate. Useful for maintenance-adjacent phases or conservative starts. |
| 0.25-0.75 | Steady Typical sustainable pace for many adults. |
| 0.75-1 | Brisk Faster but often manageable with adequate protein and recovery. |
| 1-1.50 | Aggressive Aggressive pace. Monitor performance, hunger, and sleep quality closely. |
| 1.50-2 | Very Aggressive High weekly rate with increased lean-mass retention risk. |
| 2+ | Extreme Very high projected pace. Medical supervision is recommended. |
What This Weight Loss Calculator Estimates
This tool projects timeline-to-target using a daily simulation model. Energy expenditure is recalculated as body weight changes, which is more realistic than static "same deficit forever" assumptions.
Why This Is Still an Estimate
Real outcomes depend on adherence, stress, sleep, fluid shifts, medications, and changing activity. Use this for planning and scenario testing, then recalibrate every 2-4 weeks.
If you need to set calorie targets first, estimate maintenance in the TDEE Calculator and convert that to an intake target in the Calorie Deficit Calculator. If movement is a major part of your plan, estimate daily walking output with the Steps to Calories Calculator.
If you use fasting windows with different intake on fasting vs feeding days, use the fasting-specific intake projection or compare popular fasting protocols quickly with the Intermittent Fasting Calculator.
To summarize completed progress, calculate net percentage change in the start-to-current weight change calculator.
References
- NIDDK Body Weight Planner (dynamic model context):NIDDK Body Weight Planner
- Mifflin-St Jeor equation (PubMed):A New Predictive Equation for Resting Energy Expenditure
- Dynamic energy-balance research challenging static 3,500 kcal assumptions:Why Is the 3500 kcal per Pound Weight Loss Rule Wrong?
More Tools →
TDEE Calculator
Estimate total daily energy expenditure from BMR equation and activity level.
Calorie Deficit Calculator
Calculate deficit targets and daily calories from your selected weekly pace.
Steps to Calories Calculator
Estimate calories burned from steps using stride, body weight, and walking pace.
BMR Calculator
Estimate basal metabolic rate from standard resting-energy equations.