Weight-loss calculator
Estimate how many weeks it may take to reach a goal weight and see why real-world progress is usually slower than simple calorie arithmetic.
Estimate a weight-loss timeline
Enter current weight, goal weight and a planned average deficit. EKCal shows a simple arithmetic timeline and a slower real-world range.
The body adapts during weight loss. Use this only as a planning range, not a promise.
Your estimate
| Weight to lose | — |
| Simple estimate | — |
| Practical planning range | — |
| Estimated date range | — |
Change any input to update the estimate.
Why weight-loss dates are uncertain
The common 7,700 kcal-per-kilogram conversion is useful for rough planning, but the body does not behave like a static calculator. As weight falls, maintenance needs usually fall too, and adherence varies.
Set milestone goals
Instead of focusing only on the final number, use smaller milestones such as 5% of starting weight, a waist measurement change or a four-week consistency goal. NIDDK notes that a modest initial reduction can be meaningful.
Improve the quality of the plan
- Choose a moderate calorie deficit.
- Keep protein adequate.
- Use walking and strength training.
- Track weekly averages.
- Recalculate as body weight changes.
Frequently asked questions
How long does it take to lose 10 kg?
At a sustained 500 kcal daily deficit, simple arithmetic suggests about 22 weeks. Real results often take longer as energy needs and adherence change.
Why does the calculator show a range?
Weight change is dynamic. Metabolism, movement, tracking accuracy and water shifts make a single exact date misleading.
Should I use a larger deficit to finish faster?
Not automatically. Larger deficits are harder to sustain and can compromise training, hunger control and nutrition.
What if my weight stalls?
Compare weekly averages for at least two to four weeks, check portions and activity, then make a small adjustment.
Method and sources
EKCal provides planning estimates, not diagnosis or treatment. Results should be checked against real-world trends and adjusted gradually.