See when you could reach your goal weight at a chosen daily calorie deficit, with a week-by-week projection chart. Enter your details below — the calculation runs entirely in your browser.
Frequently asked questions
Is "3,500 calories per pound" exact?
No — it is a long-standing rule of thumb from Wishnofsky’s 1958 research. Real-world weight change is dynamic: as you lose weight your energy needs fall, so loss tends to slow over time. This projection uses the simple model and adds that caveat, so treat dates as rough estimates.
How fast should I lose weight?
The CDC recommends a gradual pace of 1–2 lb (0.5–1 kg) per week. Losing faster than that increases muscle loss and gallstone risk and is harder to sustain. Deficits above 1,000 kcal/day warrant medical supervision.
What if my goal weight is too far away?
For very large weight-loss goals, projections over many months are increasingly approximate. Consider setting milestone goals (for example, 10% of body weight, a target the NIH highlights for measurable health improvements) and recalculating along the way.
This calculator provides estimates for informational and educational purposes only. It is not medical advice and does not diagnose or treat any condition. Consult a qualified healthcare professional before starting any diet, exercise, or weight-management program.