Set a realistic timeline for your goal weight. Choose a pace and see your target date and the daily calorie change it takes.
How this works
Weeks to goal = weight to lose ÷ weekly rate. The daily calorie change uses the common estimate of 3,500 calories per pound (7,700 per kg) of body weight, spread across 7 days.
Most guidelines recommend losing 0.5–2 lb (0.25–1 kg) a week. Weight loss usually slows over time as your body adapts, so the date is a best-case estimate.
Results are estimates for general information only and are not medical advice. Talk to your doctor or a registered dietitian before making major changes to your diet or exercise, especially if you are pregnant or have a health condition.
