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Weekly Weight-Loss Goal Planner
Have a goal weight and a date in mind? Enter your numbers and this planner turns them into a weekly loss target and the daily calorie deficit it takes, with a safety check on the pace.
-Loss per week
-Daily calorie deficit
-Weekly rate of body weight
The deficit formula
One kilogram of body weight is roughly 7,700 calories (one pound is about 3,500). Weekly loss equals the total to lose divided by the number of weeks. Daily calorie deficit equals weekly loss times 7,700, divided by 7. So losing 10 kg over 20 weeks means 0.5 kg per week, which needs a daily deficit of about 550 calories.
Worked example
Now 85 kg, goal 75 kg, timeline 20 weeks.
- Total to lose = 85 - 75 = 10 kg.
- Weekly loss = 10 / 20 = 0.5 kg/week.
- Daily deficit = 0.5 x 7,700 / 7 = 550 cal/day.
- Rate = 0.5 / 85 = 0.6% of body weight per week: safe.
What counts as a safe rate
Health guidelines generally treat 0.5 to 1 percent of body weight per week as a sustainable pace. Faster than that often means losing muscle and water rather than fat, and it is harder to keep off. This planner flags any plan above 1 percent per week so you can stretch the timeline.
The math is only half the plan
A calorie deficit tells you the size of the gap, not how to fill it. Sustainable plans usually combine slightly smaller portions, more protein and fiber, daily walking, and strength training to protect muscle. If you have a medical condition or take medication that affects weight, check the plan with a clinician first.
Planning estimate only. Results use the list prices shown and may differ from your actual bill. Terms
Frequently asked questions
How many calories are in a kilogram of body weight?
Roughly 7,700 calories per kilogram (3,500 per pound). That is an average: the real number varies with body composition and activity, so treat the deficit as a planning target, not a lab measurement.
What is a safe rate of weight loss?
Most guidelines say 0.5 to 1 percent of body weight per week. For an 85 kg person that is about 0.4 to 0.85 kg per week. This planner warns you if your timeline demands more.
What if the planner flags my plan as too fast?
It means your timeline is too aggressive for your goal. Either extend the number of weeks or accept a smaller total loss. Crash timelines usually end in rebound.
Can I use this for a weight gain goal?
Yes, the math works in reverse: weekly gain times 7,700 calories per kilogram divided by 7 gives the daily surplus. Keep gains slow too, around 0.25 to 0.5 percent of body weight per week, to limit fat gain.