Weight Loss Calculator

Setting a realistic weight loss timeline

This calculator works backward from a goal weight and timeframe to tell you the average daily deficit required. A widely cited guideline is that losing more than about 1% of bodyweight per week starts trading off recovery, training performance, and long-term sustainability.

Combine this with the calorie deficit calculator to check whether the required deficit lines up with a moderate, sustainable pace, or whether extending the timeline makes more sense.

Where these numbers come from

The formulas and default values in this calculator are based on:

• ~3,500 kcal per pound of body fat approximation
• general guidance recommending weight loss rates under ~1% of bodyweight per week for sustainability

These are planning estimates for training purposes. Check with a coach, trainer, or physician before starting a new program or maxing out.