Weight Goal Planner
Put a date on your goal weight, with a rate that is realistic and safe.
About this tool
A pound of body fat holds roughly 3,500 kcal (about 7,700 kcal per kilogram). That gives a first-order rule: a 500 kcal daily deficit loses roughly 0.45 kg (1 lb) per week. In practice the rate slows as you lose weight because your energy needs fall.
A commonly recommended rate is 0.25-1% of body weight per week for loss, and 0.1-0.25% for lean gain. Faster loss risks muscle loss; faster gain adds mostly fat.
How to read your result
Under 1% of body weight per week is a safe rule of thumb for most adults.
Frequently asked questions
Why did my progress stall?
This tool is for information and education only and is not medical advice. For adults 18 and over. Read the full disclaimer.
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