Weight Loss Calculator
Plan a goal weight, timeline, and required daily calories.
Time to goal
20 weeks
target date ≈ December 11, 2026
Total to lose
10 kg (22 lb)
Daily deficit needed
550 kcal
Pace picks the plan
Half a kilogram weekly needs a ~550 kcal daily deficit; doubling the pace doubles the deficit and the difficulty. Slower paces preserve muscle and sanity — research on maintenance favors the tortoise, especially for the final few kilograms.
Expect a bent curve
The first weeks flatter (water and glycogen), plateaus punctuate the middle, and maintenance calories shrink as you do. The timeline here is a straight-line planning tool — hitting it within a few weeks either side is success.
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