Free tool
Fat-loss timeline calculator
A rough timeline and daily deficit for reaching a target body-fat percentage.
Short answer: At a steady 0.5–1% of bodyweight a week, the calculator projects the weeks and daily deficit to reach your target, assuming all loss is fat at about 7,700 kcal per kg.
- Fat to lose
- 7.7 kg
- Target weight
- 82.3 kg
- Estimated time
- 12 weeks
- Daily deficit at the start
- 742 kcal
Assumes every kilogram lost is fat and uses the approximation that 1 kg of body fat holds about 7,700 kcal. Real loss is rarely this steady, and some lean mass may be lost too. Nothing you enter is saved or sent anywhere.
Educational information for adults aged 18 and over. It does not diagnose, treat or manage any medical condition. If you have a health condition, or symptoms that worry you, speak to your doctor or a health professional.