This weight loss timeline calculator estimates how long it takes to reach a goal weight from your daily calorie deficit, using the rule that about 7,700 kcal equals 1 kg of fat. Enter the values above.
Formula
Days = (kg to lose × 7,700) ÷ daily calorie deficit
Example
Lose 5 kg at a 500 kcal/day deficit: (5 × 7,700) ÷ 500 = 77 days.
Real weight loss varies with water, muscle, and metabolic adaptation; aim for a safe, gradual pace.
Important
This tool is for general educational purposes only and is not medical advice, diagnosis, or treatment. It does not replace evaluation by a qualified healthcare professional — consult one for any health decision. Last updated: August 2026.
Frequently Asked Questions
How long will it take to lose weight?
Divide the total calories to lose (about 7,700 per kg) by your daily deficit. A 5 kg goal at 500/day takes about 11 weeks.
Is 7,700 calories per kg exact?
It is a common approximation. Real results vary with water balance, muscle changes, and metabolism.
What is a safe rate of weight loss?
Often about 0.5 to 1 kg per week; faster loss can cost muscle and is harder to sustain. Consult a professional.