Weight goal calculator
Losing or gaining weight takes time, and setting a realistic deadline avoids a lot of discouragement. This tool estimates the time needed to reach your goal at the weekly pace you choose. Spoiler: sustainable always beats fast.
Enter your current weight and a different target.
Choosing a sustainable pace
For fat loss, a pace of 0.25 to 0.75 kg per week is the healthiest: it preserves muscle and holds over time. Going faster often loses muscle and regains the weight afterward. For a bulk, aim even slower to limit fat.
The tool assumes a constant pace, but reality fluctuates: some weeks stall, others surprise you. What matters is the trend over several months, not week-to-week variation.
Linking your goal to your calories
A weight pace translates directly into calories: losing about 0.5 kg per week implies a deficit of roughly 500 kcal per day, and gaining as much needs a comparable surplus. Set a realistic pace here first, then turn it into concrete targets with the calorie calculator.
Beware, loss is not linear: water, salt, the hormonal cycle and digestive content make the scale swing from day to day. Judge your progress on a weekly average, not a single weigh-in.
Going the distance
What decides success is not speed but consistency: a moderate pace held for months always beats an aggressive diet abandoned in three weeks. Pick a pace you can sustain without suffering or frustration.
Think about the after, too: reaching your goal is pointless if you cannot maintain it. Pair your transformation with strength training and enough protein to preserve muscle, and plan a stabilisation phase once you arrive.
Frequently asked questions
Why not aim for faster loss?expand_more
Too rapid a loss almost always comes with muscle loss, fatigue and a yo-yo effect afterward. A moderate pace, combined with enough protein and strength training, preserves muscle and gives far more lasting results.
How long to lose 5 kg?expand_more
At a healthy pace of 0.5 kg per week, count about ten weeks — a little more in practice, since loss slows over time. The tool estimates this duration from the pace you choose.
How many calories is a kilo of fat?expand_more
The rule of thumb is about 7,700 kcal per kilo of body fat. That is why a deficit of roughly 500 kcal per day corresponds to about 0.5 kg per week — in theory, since the body adapts.
Why does my weight stall some weeks?expand_more
Swings in water, salt and digestion often mask a very real fat loss. A one- to two-week stall is normal; only worry if the trend over a month does not move.
Is it better to lose fast or slowly?expand_more
Slowly, almost always: a moderate pace preserves muscle, holds over time and limits the yo-yo effect. Going too fast often regains the weight — and more — once the diet stops.
Track your progress, not just your calculations
Log your workouts, loads and weight, and watch your curve climb — for free.