Weight Loss Calculator

The calculator estimates how many weeks and days it will take to reach your target weight at your chosen pace (0.25–1.0 kg/week), and computes the required daily calorie deficit.

It is generally accepted that 1 kg of body fat contains approximately 7,700 kcal. Therefore, a daily deficit of 1,100 kcal leads to losing about 1 kg per week.

Dietitians recommend losing 0.5–1 kg per week. Faster weight loss may lead to muscle mass loss, nutritional deficiencies and the yo-yo effect.

A calorie deficit is the difference between calories consumed and calories burned by the body. To lose weight, you need to consume less energy than you expend — the calculator shows the required deficit for your chosen pace.

No — the calculator uses the general 7,700 kcal/kg formula. To factor in your individual calorie needs (TDEE), use a BMR/TDEE calculator and subtract the deficit shown here.

Even a small difference (e.g. 2–3 kg) is achievable. At a pace of 0.5 kg/week it will take 4–6 weeks. The calculator gives an exact estimate regardless of the size of your goal.

Yes, but a pace of 1 kg/week requires a deficit of about 1,100 kcal per day and is recommended only for significant overweight or obesity, under the supervision of a dietitian or doctor.

Calculate your TDEE (total daily energy expenditure) and subtract the deficit shown by the calculator. E.g. TDEE = 2,500 kcal, deficit = 550 kcal → consume about 1,950 kcal per day.

No. The calculator is based on energy balance theory. Actual weight loss depends on metabolism, diet composition, physical activity and health status. Results are indicative only.

If you plan to lose more than 10 kg, have chronic conditions or take medication, consulting a dietitian or physician is especially recommended before starting a reducing diet.