Weight Loss Calculator
Calculate how long it will take to reach your weight loss goals with realistic timelines and healthy recommendations.
kg
kg
cm
years
✅ Do This
- • Aim for 1-2 lbs (0.5-1 kg) per week
- • Focus on whole, unprocessed foods
- • Include regular physical activity
- • Stay hydrated (8-10 glasses of water daily)
- • Get adequate sleep (7-9 hours)
- • Track your progress with measurements
- • Be patient and consistent
❌ Avoid This
- • Extreme calorie restriction (under 1200 calories)
- • Skipping meals regularly
- • Relying only on the scale for progress
- • Eliminating entire food groups
- • Expecting linear weight loss
- • Comparing your progress to others
- • Giving up after temporary setbacks
How accurate is this calculator?
This calculator provides estimates based on scientific formulas and general guidelines. Individual results may vary due to factors like genetics, medical conditions, and metabolic differences.
What's a safe rate of weight loss?
Health experts recommend losing 1-2 pounds (0.5-1 kg) per week. Faster weight loss may lead to muscle loss, nutritional deficiencies, and metabolic slowdown.
Why isn't my weight loss linear?
Weight fluctuates daily due to water retention, hormones, food intake, and other factors. Focus on long-term trends rather than daily changes.
Should I only focus on the scale?
No! Use multiple metrics like body measurements, how clothes fit, energy levels, and progress photos. Muscle weighs more than fat, so you might be making progress even if the scale doesn't budge.