Estimate how long it will take to reach your weight loss goal based on your daily calorie deficit.
Recommended: 250-750 calories per day for sustainable weight loss
A safe and sustainable rate is 0.5-2 pounds (0.25-1 kg) per week. This typically requires a daily calorie deficit of 250-1000 calories. Faster weight loss may lead to muscle loss and metabolic slowdown.
This calculator assumes a linear weight loss, but real weight loss involves plateaus, water weight fluctuations, and metabolic adaptations. Your actual timeline may vary by 20-50% from the estimate.
As you lose weight, your metabolism decreases, so you may need to adjust your deficit. Consider diet breaks every 8-12 weeks and recalculate your needs as your weight changes.