Estimate how long it will take to reach your target weight based on your current weight and weekly loss goal.
★ Recommended for safe & steady progress
Burn Req.
10.0 kg
Daily Deficit
-550
Study Period
20.0 wks
To lose 10.0 kg by 24 Aug 2026, you need to eat approx 550 calories less than your TDEE every day. Consistency is the key to sustainable success!
This tool uses the standard thermodynamic principle of calorie deficits. To lose weight, you must burn more energy than you consume. While variables like metabolism and water retention play a role, most health experts use the '7,700 kcal rule' as a planning baseline for fat loss.
This means to lose 1kg of fat, you need a total deficit of 7,700 calories over time.
To lose 0.5kg/week, you need a daily deficit of approx 550 calories below your maintenance (TDEE).
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