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Weight Loss Calculator
See exactly when you'll reach your goal weight. Based on safe, sustainable calorie deficits.
How to Lose Weight Effectively
Sustainable Pace
The most sustainable rate of weight loss is 1-2 lbs per week. Losing weight faster than this often leads to muscle loss and metabolic slowdown.
The Math of Weight Loss
To lose 1 lb of fat, you need a deficit of roughly 3,500 calories. This means eating 500 calories below your maintenance level every day adds up to 1 lb of weight loss per week.
💡 Pro Tip
Focus on high-volume, low-calorie foods (like vegetables and lean proteins) to stay full while in a calorie deficit. This makes sticking to your plan much easier.