How do I calculate the date I may reach my goal weight?
Weeks = pounds to lose ÷ selected pounds per week. Average daily energy gap = weekly pounds × 3,500 ÷ 7.
Health & fitness
Weight loss goal calculator
Estimate a weight-loss timeline and implied daily energy gap from your current and target weights.
- Metric and imperial units
- Instant updates as inputs change
- Data is calculated in this browser only
Results update as you type
Estimated timeline22 weeks
U.S. reference- Planned weight loss
- 22 lb
- Approximate duration
- 5.1 months
- Implied average daily energy gap
- 500 kcal/day
This is a linear timeline estimate; real progress fluctuates. CDC describes about 1–2 lb per week as a gradual pace for most adults.
Calculation notes
Understand the Weight loss goal calculator
Estimates the timeline from the weight difference and planned weekly pace, with an average daily energy gap based on about 3,500 kcal per pound.
How long could it take to lose 22 lb at 1 lb per week?
Moving from 181 lb to 159 lb is a 22 lb difference. At 1 lb/week, the simple estimate is 22 weeks with an implied 500 kcal/day average gap.
When should I recalculate a weight-loss timeline?
- The date is a planning estimate, not a deadline.
- Recalculate as weight, activity, or desired pace changes.
Why is a goal-weight date only a planning estimate?
- The 3,500-kcal rule is a simplification and real loss is not linear.
- Fluid shifts and metabolic adaptation can materially change weekly scale weight.
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