Weight loss pace calculator
Check whether your target date is realistic. The result uses the common rule of 7,700 kcal per kg of fat.
Enter your numbers to see the weekly pace.
How it works
The calculator divides the weight you want to lose by the weeks until your date. It then turns that into a rough daily calorie gap using 7,700 kcal per kg of body fat, an estimate that is useful for planning but not exact.
| Pace | Label |
|---|---|
| Up to 0.6 kg a week | Realistic |
| 0.6 to 0.8 kg a week | A stretch |
| Over 0.8 kg a week | Too fast, move the date |
What it cannot tell you
- Your real calorie needs. Those depend on size, age, activity and health.
- Whether a fast pace is safe for you. Ask a doctor or dietitian, especially if you take medicines.
- Day-to-day changes. Water and salt move the scale by a kilo or more.
Read the full guide: how fast can you lose weight safely.
Track it in Lift Log
Log your sets, keep a weekly streak and see your progress in one place. Lift Log is a private gym log that works offline and syncs to your phone.
Open the app