Understanding your plan
How it's calculated
About 7,700 kcal of energy deficit burns roughly 1 kg of fat. We work out your maintenance calories (Mifflin–St Jeor × activity), then subtract the daily deficit your chosen pace needs:
Weeks = (current − goal) ÷ weekly pace
Daily deficit = pace × 7700 ÷ 7 · Target = maintenance − deficit
Daily deficit = pace × 7700 ÷ 7 · Target = maintenance − deficit
A steady 0.25–0.5 kg per week is the most sustainable for most people. Faster paces risk muscle loss and rebound.
⚕️ An estimate for information only. Don't drop below ~1,200 kcal/day (women) or ~1,500 (men) without medical supervision. Speak to a GP or dietitian before major changes.
Questions
What's a safe rate of weight loss?
About 0.25–1 kg (0.5–2 lb) per week. Slower is easier to sustain and protects muscle. This tool caps guidance at safe paces.
How long to lose 10 kg?
At 0.5 kg/week, roughly 20 weeks. Enter your numbers for your exact date.
Sources
Evidence-based · last reviewed July 2026