Goal Weight Date
When will you reach your goal weight at a steady, sustainable pace?
How the date is estimated
Body fat stores roughly 7,700 kcal per kilogram (about 3,500 kcal per pound). A steady daily calorie deficit therefore translates into a predictable weekly rate: 500 kcal a day ≈ 0.45 kg (1 lb) per week. The calculator divides the distance to your goal by that rate and lays out the timeline — including 25%, 50% and 75% milestone dates, so the plan feels trackable rather than endless.
To find the deficit that fits your life, start from your TDEE and build your daily targets with the calorie & macro calculator — then log weigh-ins in the progress tracker and compare reality against the plan.
Keep the pace sustainable
Losing faster is not better: beyond roughly 0.5–1% of body weight per week, muscle loss, hunger and rebound risk all climb. The calculator flags any plan quicker than that. Expect the real timeline to stretch a little — metabolic adaptation slows loss as you get lighter — and treat the date as a realistic estimate, not a contract.
Frequently asked questions
How accurate is the estimated date?
It is a solid planning estimate based on the energy content of body fat, but real progress varies: water shifts mask fat loss week to week, and metabolism adapts downward slightly as you lose. Expect the true date to land near — usually a little after — the estimate.
What daily deficit should I choose?
For most people 500 kcal per day is the sweet spot: meaningful progress at roughly 0.45 kg (1 lb) per week without wrecking energy or adherence. Pick a gentler option if you are lighter or want an easier run-in.
Does it work for gaining weight too?
Yes. Set a goal above your current weight and the same number acts as a daily surplus. For lean gain, pair a modest surplus with strength training and enough protein.