Weight-Loss Timeline Calculator
From TDEE and goal weight to daily target or projected date
How it is calculated
The calculator first estimates your BMR (Mifflin-St Jeor or Harris-Benedict) and TDEE from the same inputs as the TDEE calculator. It then uses the conventional 7,700 kcal ≈ 1 kg rule to convert the weight gap into calories.
In target-date mode it divides the total calorie gap by the number of days to the goal. In rate mode it uses your chosen kg/week to project the date.
How to interpret the result
The result shows your maintenance TDEE, the required daily calorie target, the implied weekly rate and the projected date (or weeks to goal). Use it as a starting point and adjust based on real weight trends.
What to do with your result
This tool pairs naturally with the calorie deficit/surplus and macronutrient calculators. For personalised plans, especially with medical conditions, consult a dietitian or doctor.
Limitations
- The 7,700 kcal/kg rule is an approximation; real weight change usually slows as the body adapts.
- It assumes a constant calorie gap, which is hard to maintain day to day.
- It does not account for changes in muscle vs fat or individual metabolic adaptation.