Calorie Deficit & Timeline Calculator
✓ Timeline Prediction - Exact goal achievement date
✓ 4 Speed Options - Slow, moderate, aggressive, maximum
✓ Body Composition - Fat vs muscle loss estimate
✓ Safety Warnings - Minimum calorie protection
Target Achievement Date
13 May 2026
In 22.0 weeks (5.1 months)
Daily Calorie Target
2201
Deficit: 500 cal/day
Total to Lose
10.0 kg
Weekly Loss
0.45 kg
Fat Loss
7.5 kg
~75%
Muscle Loss
2.5 kg
~25%
💡 Add strength training to preserve muscle
| Speed | Daily Calories | Weekly Loss | Time to Goal | Safety |
|---|---|---|---|---|
| Slow & Sustainable | 2451 cal | 0.23 kg/week | 44.0 weeks | Very Safe |
| Moderate (Recommended) ← Current | 2201 cal | 0.45 kg/week | 22.0 weeks | Safe |
| Aggressive | 1951 cal | 0.68 kg/week | 14.7 weeks | Moderate Risk |
| Maximum (Not Recommended) | 1701 cal | 0.91 kg/week | 11.0 weeks | High Risk |
A Weight Loss Calculator estimates how long it will take to reach your goal weight based on your calorie deficit. It calculates your daily calorie needs, creates a deficit plan, and predicts the exact date you'll achieve your target weight.
Our calculator provides 4 weight loss speeds (slow, moderate, aggressive, maximum), predicts timeline with exact goal date, compares all deficit options, estimates fat vs muscle loss (body composition), includes safety warnings for minimum calorie intake, and shows weekly progress breakdown.
A calorie deficit means eating fewer calories than your body burns. This forces your body to use stored fat for energy, resulting in weight loss.
Formula:
Deficit = TDEE - Daily Calorie Intake
1 kg fat = 7,700 calories
250 cal deficit
0.25 kg/week - Very sustainable
500 cal deficit
0.5 kg/week - Recommended
750 cal deficit
0.75 kg/week - Aggressive
1000 cal deficit
1 kg/week - Maximum (risky)
Healthy, sustainable weight loss is 0.5-1 kg per week (1-2 lbs). Faster loss increases muscle loss and health risks.
✓ 0.25-0.5 kg/week: Very safe, sustainable
✓ 0.5-1 kg/week: Safe, recommended
⚠️ 1-1.5 kg/week: Aggressive, short-term only
❌ >1.5 kg/week: Unhealthy, muscle loss
250 cal deficit/day = 0.25 kg/week
✅ Pros:
❌ Cons:
500 cal deficit/day = 0.5 kg/week
✅ Pros:
❌ Cons:
750 cal deficit/day = 0.75 kg/week
✅ Pros:
❌ Cons:
1000 cal deficit/day = 1 kg/week
✅ Pros:
❌ Cons:
Eating too few calories is dangerous and can slow metabolism, cause muscle loss, and lead to nutrient deficiencies. Never go below minimum safe limits.
Why this minimum?
Why this minimum?
🚫 Dangers of Very Low Calorie Diets (<1200/1500):
When you lose weight, you don't just lose fat. Typically, weight loss consists of 75% fat and 25% lean mass (muscle, water, bone). Here's how to maximize fat loss and minimize muscle loss:
💡 Ideal Fat Loss Protocol: 500 cal deficit + high protein (2g/kg) + strength training 3x/week + adequate sleep = 80-90% fat loss, 10-20% muscle loss (better ratio than typical 75/25).
| Goal | Moderate (0.5kg/wk) | Aggressive (0.75kg/wk) | Maximum (1kg/wk) |
|---|---|---|---|
| 5 kg | 10 weeks (~2.5 months) | 6.7 weeks (~1.5 months) | 5 weeks (~1.2 months) |
| 10 kg | 20 weeks (~5 months) | 13.3 weeks (~3 months) | 10 weeks (~2.5 months) |
| 15 kg | 30 weeks (~7.5 months) | 20 weeks (~5 months) | 15 weeks (~3.75 months) |
| 20 kg | 40 weeks (~10 months) | 26.7 weeks (~6.5 months) | 20 weeks (~5 months) |
💡 Remember: These are estimates. Actual results vary based on consistency, metabolism, starting weight, and adherence to the plan.
Safe, sustainable weight loss is 0.5-1 kg per week (1-2 lbs). This rate preserves muscle, maintains metabolism, and is sustainable long-term.
Weight Loss Rate Guide:
Calculate your TDEE (Total Daily Energy Expenditure) and subtract 300-500 calories for moderate weight loss. Never go below 1,500 cal (men) or 1,200 cal (women).
Simple Formula:
1️⃣ Calculate BMR (use calculator above)
2️⃣ Multiply by activity level = TDEE
3️⃣ Subtract 500 calories = Weight loss calories
Example: TDEE = 2,200 cal → Eat 1,700 cal/day → Lose 0.5 kg/week
If you're not losing weight despite being in a deficit, you might be experiencing water retention, metabolic adaptation, or tracking errors.
Common Reasons:
1. Water Retention (Most Common)
2. Tracking Errors
3. Metabolic Adaptation