Weight-Loss Timeline Planner

Weeks = (current weight − goal weight) ÷ weekly pace. The pace is capped at 1% of body weight per week. Daily deficit = pace(kg) × 7,700 ÷ 7. The target date is today plus the number of weeks.

Hall KD et al. (2011) Lancet; NICE CG189 weight-management pace guidance; 7,700 kcal ≈ 1 kg of body mass.

Loss slows as you get lighter, so the real date tends to trail the estimate. Recalculate monthly with your updated weight.

People under 18, anyone with a BMI already below 18.5 (the planner suppresses further loss), and those who are pregnant or breastfeeding.

Divide the weight you want to lose by a safe weekly pace. At 0.5 kg per week, losing 10 kg takes about 20 weeks. This planner does the maths and gives you a realistic target date, clamped to a safe rate.

Around 0.5–1% of your body weight per week. This tool caps the pace at 1% per week, because faster loss tends to sacrifice muscle, slow your metabolism, and rebound once you stop.

Because the safe-pace cap protects your results. A crash diet might show faster scale movement, but much of it is water and muscle. A steady pace you can sustain almost always wins over months.

No. Loss usually slows as you get lighter, because a smaller body burns fewer calories. Expect the real date to trail the estimate slightly, and recalculate every month with your updated weight.

If your BMI is already below the healthy range, the planner won't map out further weight loss. It also needs a goal weight below your current weight. Both are safety guardrails, not glitches.