How the weight loss calculator works
About 7,700 kcal equals one kilogram of body fat (roughly 3,500 kcal per pound). If you eat 500 kcal below maintenance each day you build a 3,500 kcal weekly deficit and lose around 0.45 kg (1 lb) per week. The calculator divides the weight you want to lose by a realistic weekly rate to estimate a date and daily calorie target.
A realistic pace
Aim for 0.25–1% of bodyweight per week. Faster losses cost muscle and are hard to sustain. Real progress is never a straight line – water retention hides fat loss for days, so judge by a two to three week trend.
Why weight loss slows down
As you get lighter your maintenance calories fall, and the same deficit produces slower results. Recalculate every 4–6 weeks using the TDEE calculator, keep protein high and lift weights. Full plan: TDEE guide to cutting and bulking.
Frequently asked questions
How long does it take to lose 10 kg?
At a steady 0.5 kg per week it takes about 20 weeks. Starting weight and how strict you are will change this.
Is losing 1 kg a week safe?
Only for people with a lot of weight to lose. For most, 0.25–0.75 kg per week is safer and preserves muscle.
Why did my weight stop dropping?
Common reasons are lower maintenance calories after weight loss, water retention, or tracking drift. Recalculate your target and check portions.
Results are estimates for general information and are not medical advice. See our disclaimer. Talk to a doctor or registered dietitian before making major changes to your diet or training.