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Weight Loss Timeline Calculator
Visualize your journey. Enter your details to see exactly when you will reach your goal weight. Our calculator projects a realistic timeline based on safe, sustainable weight loss rates.
Your Plan
Configure*Faster rates require significantly lower calories.
Estimated Goal Date
Calculating...
0 Weeks
Daily Calories:
0 kcal
Daily Deficit:
-0 kcal
Calorie intake is dangerously low. Consider a slower pace.
Projected Progress
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How It Works
The math behind your milestones.
1
Analyze TDEE
We calculate your Total Daily Energy Expenditure based on your physical stats and activity.
2
Apply Deficit
Based on your chosen intensity, we subtract the calories needed to burn fat (approx. 7700 kcal per kg).
3
Project Date
We forecast how many weeks it will take to reach your target weight safely.
The Realistic Path
Weight loss isn't always linear. While this calculator provides a mathematical projection, real life involves fluctuations, water retention, and muscle gain.
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Consistency is Key
Hitting your calorie target 80% of the time is better than 100% perfection followed by quitting.
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Adjust as You Go
As you lose weight, your BMR decreases. Recalculate your timeline every 5 kg lost.
Your Personalized Weight Loss Pillars
Nutrition First
Prioritize protein at every meal (20-30g) to protect muscle mass while in a calorie deficit. Fill half your plate with fibrous veggies.
Hydration Protocol
Aim for 3-4 liters of water daily. Often, hunger signals are just dehydration in disguise. Drink a glass before every meal.
Sleep Hygiene
Poor sleep spikes hunger hormones (ghrelin). Target 7-9 hours of quality sleep to optimize fat-burning hormones.
Cardio Recommendations
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01
Zone 2 Training
30-45 mins of low intensity cardio (brisk walk) keeps you in the fat-burning zone without spiking cortisol.
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02
NEAT Activity
Non-Exercise Activity Thermogenesis matters most. Aim for 8k-10k steps daily outside of scheduled workouts.
Strength Training
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01
Compound Movements
Focus on squats, deadlifts, and pushups. These recruit more muscle fibers and burn more calories post-workout.
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02
Frequency
2-3 full body sessions per week is enough to maintain muscle while you lose fat.
Your Exercise Checklist
Select a tab to view your plan. Check items off as you go!
Daily Habits Checklist
Why Track?
You can't manage what you don't measure. Use the checklist above to build habits that stick.
Visual Accountability
Checking a box releases dopamine, reinforcing the habit loop.
Trend Awareness
Seeing weeks of checked boxes proves you are capable of change.
Frequently Asked Questions
Is losing 1 kg a week safe?
Yes, for many people 0.5kg to 1kg per week is considered safe and sustainable. Faster loss often involves muscle loss.
Why did my weight go up?
Daily fluctuations are normal due to water retention, salt intake, or digestion. Look at the weekly trend, not daily numbers.
Can I lose weight faster?
You can, but it's often not recommended. Severe restriction usually leads to binging and regaining the weight.
Do I need to exercise?
Weight loss is primarily diet, but exercise helps retain muscle and improves metabolic health, making maintenance easier.
What is the "Starvation Mode"?
It's a metabolic adaptation where your body burns fewer calories to survive. It happens during severe, prolonged restriction.
How accurate is this date?
It's a mathematical projection. Human bodies are complex. Treat this date as a motivating guideline, not a strict deadline.
What if I hit a plateau?
Plateaus happen. Try a "diet break" (eating at maintenance) for a week or increasing your daily step count.
Does sleep affect weight loss?
Yes! Poor sleep increases hunger hormones (ghrelin) and decreases satiety hormones (leptin), making it harder to stick to your plan.
