Weight Goal Calculator
Your Personal Weight Plan
Total to Lose
0 kg
Weekly Target
0 kg/week
Estimated Goal Date
dd/mm/yyyy
Required Daily Calorie Deficit
0 Calories/day
How Does This Calculator Work?
This calculator creates a straightforward plan based on a fundamental principle of weight management: the energy balance. It uses the widely accepted estimate that one pound of body fat contains approximately 3,500 calories (or 7,700 calories per kilogram).
- Calculate Total Change: It determines the total amount of weight you need to lose or gain to reach your target.
- Calculate Total Calories: It converts this total weight change into a total calorie equivalent (e.g., 10 kg to lose = 77,000 calorie deficit).
- Determine Daily Adjustment: It divides the total calorie number by the total number of days in your chosen timeframe. The result is the average daily calorie deficit (for weight loss) or surplus (for weight gain) you need to maintain to reach your goal on time.
The Surprising Power of "Just a Little Bit"
Many of us try to achieve weight goals through extreme, short-term diets or workout plans. We go "all-in" for a week, get exhausted, and then quit. But what if the secret wasn't a giant leap, but a tiny, consistent step?
Consider this: a single Parle-G biscuit has about 25 calories. Eating just two extra biscuits every day doesn't feel like much. But over a year, that's an extra 18,250 calories. Based on the 7,700 calorie/kg rule, that's enough to cause a weight gain of over 2.3 kg (5 lbs)! It's a perfect example of how tiny, almost unnoticeable habits compound over time.
This calculator reveals the flip side of that coin. It shows you that you don't need to starve yourself or spend hours in the gym. A small, manageable daily calorie reduction—like skipping those two biscuits and taking a short walk—can lead to significant, sustainable results over a few months. The calculator's power isn't in giving you a magic number, but in showing you just how achievable your goals are when you focus on small, consistent daily actions rather than overwhelming, temporary changes.
Explore More Related Tools
This calculator is the first step. Use our other tools to build a complete health plan:
- Calorie Calculator (TDEE): Find your daily maintenance calories to know what to subtract from or add to.
- BMI Calculator: Check if your target weight falls within a healthy range.
- Ideal Weight Calculator: Get a specific ideal weight estimate based on different formulas.
- Personal Nutrition Calculator: Plan your macronutrient intake to support your weight goal.
Frequently Asked Questions (FAQ)
How many calories are in one kg of fat?
It is widely accepted in nutrition science that one kilogram of body fat contains approximately 7,700 calories. This means to lose one kg, you need to create a 7,700-calorie deficit over time through a combination of diet and exercise. This calculator is based on that principle.
What is a safe rate of weight loss?
Most health experts recommend a safe and sustainable rate of weight loss of about 0.5 to 1 kg (1 to 2 pounds) per week. Losing weight faster than this can be unsustainable and may lead to muscle loss, nutrient deficiencies, and a slower metabolism. This calculator helps you set a realistic timeline.
Does this calculator tell me how many calories to eat per day?
No, this calculator only tells you the required daily calorie deficit (for weight loss) or surplus (for weight gain). To find your actual daily calorie target, you must first find your maintenance calories using our Calorie Calculator (TDEE), and then subtract or add the number provided by this tool.
Why did my weight loss stop even though I'm following the calorie deficit?
This is known as a weight loss "plateau" and it's very common. As you lose weight, your body's metabolism (TDEE) can decrease slightly because a smaller body requires less energy. It may be necessary to periodically recalculate your TDEE and adjust your calorie intake to continue making progress.