Weight loss calculator
Enter your current weight, goal and weekly pace to see the timeline and daily deficit.
Free · no sign-up The values you type stay in your browser: nothing is sent or stored.
Weeks to goal
20
- To lose (kg)
- 10.00
- Daily deficit (kcal)
- 550
Your result in words
To go from 80.00 kg to 70.00 kg (10.00 kg less) losing 0.50 kg a week takes 20 weeks, with a deficit of about 550 kcal a day.
Informational estimate, without fees or inflation. Check taxes and charges for your case; the real result may differ.
How it works
How it works
Losing fat requires burning more energy than you eat. On average, 1 kg of fat equals about 7,700 kcal. A pace of 0.25 to 1 kg per week is usually considered safe for most adults.
Cautions
It is an estimate: metabolism adapts and weight fluctuates. It does not replace a dietitian or doctor, especially for large deficits.
Formula
How to calculate
S is the number of weeks, A the current weight, M the goal and r the pace in kg per week. The daily deficit D is r times 7,700 divided by 7.
Example
With round numbers, so you can check the math:
To go from 80.00 kg to 70.00 kg (10.00 kg less) losing 0.50 kg a week takes 20 weeks, with a deficit of about 550 kcal a day.
Frequently asked questions
What pace is healthy?
Generally between 0.25 and 1 kg per week; above 1.5 the calculator does not compute.
Is the deficit only diet?
No: it comes from eating less plus burning more with exercise.
Why does weight not drop in a straight line?
Water retention and other swings hide the loss for a few days.
Math checked by the JuntaTudo team · updated on Nov 12, 2026
