How long it will take to lose the weight you want
Find out in seconds how long it will take to reach your goal weight and what daily deficit you need. This is not a division: we simulate your plan week by week and recalculate your metabolism as you lose weight, so the date already accounts for the slowdown everyone hits halfway.
Estimate using published equations (Mifflin-St Jeor and ~7700 kcal per kg of fat) with a safety calorie floor. Not medical advice and no substitute for a professional.
You have your target. Now the hard part
Hitting it daily. Photograph your plate and the app subtracts it from your target — no weighing, no searching.
Next time you sit down to eat, photograph the plate before the first bite. That is the whole method.
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How is time to lose weight calculated?
A kilo of body fat is worth roughly 7,700 kcal. To lose 0.5 kg a week — the pace most people can actually hold — you need a deficit of about 550 kcal a day. The calculator takes your target weight, works out the gap, and turns it into a realistic timeline at a healthy rate, capping the deficit so it never pushes you into territory where you are shedding muscle instead of fat. Two things to expect: the rate slows as you get lighter, because a smaller body burns less, and the scale will wobble by a kilo or two from water and food volume alone. Judge progress over weeks, never day to day.
How long it takes to lose weight, by pace
A kilo of fat is roughly 7,700 kcal, so the pace is set by the deficit: 0.25 kg a week needs about 275 kcal less a day, and 0.75 kg needs about 825. The fast column is the one almost nobody holds for more than a month. And the real time always runs a bit longer, because a lighter body burns less.
| Weight to lose | 0.25 kg/week | 0.5 kg/week | 0.75 kg/week |
|---|---|---|---|
| 5 kg | 20 weeks | 10 weeks | 7 weeks |
| 10 kg | 40 weeks | 20 weeks | 14 weeks |
| 15 kg | 60 weeks | 30 weeks | 20 weeks |
| 20 kg | 80 weeks | 40 weeks | 27 weeks |
| 30 kg | 120 weeks | 60 weeks | 40 weeks |
Computed with the classic equivalence of 7,700 kcal per kilo of body fat. It is a roadmap, not a stopwatch: loss is not linear. These are reference ranges for healthy adults, not a diagnosis or individual advice.
FAQ
How much can you safely lose per week?
Between 0.5% and 1% of your body weight a week — for most people that is 0.5 to 1 kg. Faster than that and an increasing share of what you lose is muscle and water, which is exactly what makes the weight come back.
How big a deficit do I need to lose 1 kg?
Around 7,700 kcal of accumulated deficit per kilo of fat. Spread over a week that is about 1,100 kcal a day for 1 kg/week, which is why that pace is hard to sustain, and about 550 kcal a day for the far more realistic 0.5 kg.
Why have I stalled if I am still in a deficit?
As you lose weight your expenditure falls — you are carrying less and your body adapts — so yesterday's deficit becomes today's maintenance. Recalculate every 4-5 kg. Also check whether the deficit is still real: portion creep is the usual culprit, not metabolism.
Can I speed it up without being hungry?
Raise protein and food volume (vegetables), move more across the day (steps beat extra cardio sessions for most people) and sleep enough — short sleep raises appetite measurably. Cutting harder is the one lever that reliably backfires.