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Health
Calorie Deficit
Time to reach target weight
Runs locally in your browser
Parameters
Results
- To lose
- 22 lb
- Estimated time
- 154 days (~22 wk)
- Total deficit
- 76,839 kcal
1 kg of fat ≈ 7,700 kcal. Reference estimate only.
How it works
Estimates how long it will take to reach a target weight at a fixed daily calorie deficit.
Who it's for: People on structured weight-loss plans who want a realistic timeline in pounds and weeks.
Calculates pounds to lose from current minus target weight.
Uses the standard ~3,500 kcal per pound of fat approximation (7,700 kcal per kg internally).
Reports estimated days, weeks, and total calorie deficit required.
How to use
- Enter Current weight in pounds.
- Enter Target weight in pounds — must be below current weight.
- Set Daily deficit in kcal/day (500 is a common, moderate choice).
- Read To lose — total pounds between current and goal.
- Check Estimated time in days and weeks.
- Review Total deficit — cumulative calories you must burn or omit versus maintenance.
Good to know
- Real-world loss often slows due to water retention, plateaus, and metabolic adaptation.
- Most US guidelines suggest not going below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical guidance.