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Weight Loss Timeline Calculator

Enter your starting weight, goal weight, weekly loss rate, and start date.

How it is calculated

The weight to lose is start weight − goal weight, and the time needed is weeks = weight to lose ÷ weekly loss rate. Weights are in pounds and the rate is in pounds per week (the fields are labelled lb and lb/week; there is no kilogram option). Days are the weeks times 7, rounded up to a whole day. The target date is the start date plus that number of days, with the start date typed as YYYY-MM-DD. The projection assumes a perfectly steady loss every week: real weight loss slows, stalls and fluctuates, so treat the date as a plan, not a forecast. The tool gives no result if the goal is not below the start weight, if the rate is zero or negative, if the start date is missing, or if the date is invalid (such as 2026-02-30).

Worked example

Starting at 190 lb with a goal of 170 lb, losing 1.5 lb per week from 2026-01-05. Weight to lose: 190 − 170 = 20 lb. Weeks: 20 ÷ 1.5 = 13.33 weeks. Days: 13.33 × 7 = 93.3, rounded up to 94 days. Target date: 5 January 2026 plus 94 days = 2026-04-09.

Try this example →

Common mistakes

  • Entering kilograms in the weight fields; the labels are pounds and the weeks will come out wrong if you type kg for the weight but a lb rate.
  • Putting the total weight to lose in the weekly-rate field, which gives a result of one week.
  • Writing the date as DD/MM/YYYY or 05/01/2026; the tool only accepts YYYY-MM-DD and shows no result otherwise.
  • Entering a goal weight equal to or above the start weight, which the tool treats as nothing to lose and shows no result.
  • Treating the exact date as a deadline: the model assumes a constant loss rate, whereas the last pounds usually come off more slowly.

Sources

About this calculator

This calculator projects a weight loss timeline — the calendar date you'd expect to hit your goal weight — from your starting weight, goal weight, and a target weekly loss rate, starting from a chosen start date. You enter weights in pounds (lb) and the rate in lb per week — if you think in kilograms, convert first (1 kg is about 2.2 lb). It simply divides the weight you want to lose by your weekly rate; for context, the well-established rule of thumb is that roughly 3,500 kcal of cumulative deficit equals about 1 pound (0.45 kg) of fat loss, so a chosen weekly loss rate implies a specific, steady daily calorie deficit.

Health guidelines from organizations like the CDC generally recommend a safe, sustainable pace of about 0.5-1 kg (1-2 lb) per week, since faster rates are harder to sustain, more likely to cause muscle loss alongside fat loss, and more likely to trigger the rebound weight regain common with aggressive crash diets.

People setting weight loss goals use this timeline to set a realistic target date, check whether an ambitious deadline (like an event or vacation) is actually achievable at a healthy pace, and adjust their weekly rate up or down to see how it shifts the expected finish date.

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