How long will it take to lose 10 kg?

At a safe rate of 0.5–1 kg/week, it takes 10–20 weeks (2.5–5 months). This calculator gives you a personalised projection based on your specific stats.

Is the timeline accurate?

It's a best-case projection that assumes consistent adherence. Real-world weight loss is non-linear due to water retention and metabolic adaptation.

What if my deficit is too large?

The calculator warns you if your deficit exceeds 1,000 kcal/day or if your intake falls below safe minimums (1,200 kcal for women, 1,500 kcal for men).

Does my TDEE change as I lose weight?

Yes — this calculator uses adaptive TDEE, recalculating your energy expenditure as your weight decreases each week. This makes the projection more realistic.

Can I use this for weight gain timelines?

Yes — set a goal weight above your current weight and a calorie intake above your TDEE. The calculator works for both surplus and deficit projections.

Calorie Deficit Timeline — Date-Based Weight Loss Projection

A safe rate of weight loss is 0.5–1 kg (1–2 lbs) per week, requiring a daily deficit of 500–1,000 kcal below your TDEE.

Most calorie calculators tell you how many calories to eat — but they don't answer the question that matters most: **when will I actually reach my goal weight?** This timeline calculator bridges that gap. Enter your current weight, goal weight, activity level, and planned daily calorie intake, and the tool projects a realistic week-by-week timeline to your target. It also flags unsustainable deficits and suggests healthier pacing when needed.

Plan Your Timeline

Gender

Age

Current Weight (kg)

Goal Weight (kg)

Height (cm)

Planned Daily Intake (kcal)

Activity Level

How to Use This Calculator

Enter your current weight, goal weight, age, gender, height, and activity level.
Set your planned daily calorie intake.
Click Calculate to see the projected date you'll reach your goal.
Review the week-by-week weight projection and sustainability notes.

Frequently Asked Questions

Methodology & Limitations

Formulas Used

The tool estimates your TDEE using Mifflin-St Jeor, then calculates the daily deficit as TDEE − planned intake. Weekly weight loss is projected as (daily deficit × 7) ÷ 7,700 kcal/kg. The TDEE is recalculated as weight decreases (adaptive TDEE). A flag is raised if the deficit exceeds 1,000 kcal/day or intake falls below 1,200 kcal (women) / 1,500 kcal (men).

Limitations

Weight loss is non-linear in practice due to water retention, metabolic adaptation, and changes in activity. This projection assumes a static adherence rate and does not account for plateaus. Consider it a best-case estimate.

Sources & Citations

Hall KD, et al. Quantification of the effect of energy imbalance on bodyweight. Lancet. 2011;378(9793):826-837.
Thomas DM, et al. Can a weight loss of one pound a week be achieved with a 3500-kcal deficit? Commentary on a commonly accepted rule. Int J Obes. 2013;37(12):1611-1613.

Last updated: 2026-02-12Reviewed by: PhysiqueLogic Editorial Team

Medical Disclaimer: This calculator provides estimates based on published formulas and is not a substitute for professional medical advice. Always consult a qualified healthcare provider before making changes to your diet or exercise routine.

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