What is a safe rate of weight loss per week?

Most health authorities recommend losing no more than 0.5–1 kg (1–2 lbs) per week. Faster rates often result in muscle loss, nutrient deficiencies, and metabolic adaptation. A moderate pace of 0.5 kg per week is sustainable for most people and preserves lean mass when combined with adequate protein intake.

How many calories do I need to cut to lose weight?

One kilogram of fat is approximately 7,700 calories. To lose 0.5 kg per week, you need a daily deficit of about 550 calories. This can come from reducing food intake, increasing activity, or a combination of both. Tracking calories with an app can help maintain the deficit consistently.

Why does weight loss slow down over time?

As you lose weight, your body requires fewer calories to function, so your original deficit shrinks. Additionally, hormonal adaptations can reduce metabolic rate. This is called metabolic adaptation. Adjusting calories or increasing activity periodically helps overcome these plateaus.

Can this calculator be used for muscle gain goals?

Yes. Select the Gain Muscle goal type and enter a realistic weekly gain rate — typically 0.25 kg for natural trainees after the initial adaptation phase. Muscle gain is slower than fat loss; expecting 0.5 kg per week of pure muscle is unrealistic for most people without performance-enhancing substances.

Fitness Goal Timeline Calculator - How Long to Reach Your Goal

2on / / Calculators / Fitness and Health Calculators / Fitness Goal Timeline Calculator

Fitness Goal Timeline Calculator

Find out how many weeks or months it will take to reach your target weight or body fat based on your weekly calorie deficit or surplus.

Unit System

Goal Type

Current Weight

lbs

Target Weight

lbs

Weekly Change Rate

Frequently Asked Questions

The calculator divides the total weight difference by your selected weekly change rate to estimate the number of weeks needed. It then converts that to months and projects a target date. This assumes a consistent weekly deficit or surplus driven by diet and exercise.

Most Popular Fitness and Health Calculators

All Time

Body Mass Index (BMI) Calculator

159 hits

Calorie Calculator - Daily Calorie Needs & TDEE

138 hits

Body Fat Calculator - Estimate Your Body Fat Percentage

132 hits

Ideal Weight Calculator - Find Your Healthy Weight Range

122 hits

Target Heart Rate Calculator - Find Your Ideal Exercise Heart Rate

102 hits

Waist-to-Hip Ratio Calculator - Check Your Health Risk Level

98 hits

Water Intake Calculator - Daily Hydration Needs by Weight & Activity

91 hits

Related Fitness and Health Calculators

Body Mass Index (BMI) Calculator Calculate your Body Mass Index (BMI) to determine if your weight is within a healthy range.

Ideal Weight Calculator - Find Your Healthy Weight Range Calculate your ideal body weight based on height, age, and gender using Hamwi, Devine, and Robinson formulas.

Calorie Calculator - Daily Calorie Needs & TDEE Free calorie calculator to find your daily calorie needs using the Mifflin-St Jeor formula. Calculate TDEE based on age, weight, height, and activity.

Body Fat Calculator - Estimate Your Body Fat Percentage Calculate your body fat percentage using the U.S. Navy method. Enter your measurements to estimate body fat and fitness category.

Water Intake Calculator - Daily Hydration Needs by Weight & Activity Calculate your daily water intake based on weight, activity level, and climate. Get personalized hydration recommendations in liters and ounces.

Other Calculators You May Like

Age Calculator - Calculate Your Exact Age Online Free online age calculator. Calculate your exact age in years, months, days, hours and minutes. Find out how old you are and when is your next birthday.

Date Difference Calculator - Calculate Days Between Two Dates Free online date difference calculator. Calculate the exact time between two dates in years, months, days, hours, and minutes. Find working days, total weeks, and detailed time analysis.

Day of the Week Calculator - Find What Day Any Date Falls On Free day of the week calculator. Find out what day of the week any date falls on - past, present, or future. Perfect for planning events, checking historical dates, and finding birth day of the week.

Business Days Calculator - Calculate Working Days Between Dates Free online business days calculator. Calculate working days between two dates, excluding weekends. Perfect for project planning, deadline calculations, and business scheduling.

Week Number Calculator - ISO 8601 Week of Year Free online ISO 8601 week number calculator. Find out which week of the year any date falls on. Perfect for project planning, scheduling, and calendar management.