Weight Loss Calculator
How many weeks it takes to reach a goal weight at a given intake, with your maintenance recalculated as you get lighter.
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Why it is slower than the simple rule
The usual rule counts 7,700 kcal per kilo and a fixed deficit. But a lighter body burns less, so the same intake gives a smaller deficit every week. This calculator redoes maintenance from your new weight every day. It still leaves out the extra drop in energy use that comes with dieting, so expect real progress to be a little slower again, and adjust from what the scale does over two or three weeks.
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Formula sources
- Mifflin, M.D. et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 51(2).Your maintenance at every step of the way down.
- Hall, K.D. et al. (2011). Quantification of the effect of energy imbalance on bodyweight. Lancet 378(9793).Why the simple 7,700 kcal per kg rule overstates how fast weight comes off.