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Goal Weight Timeline Calculator

See exactly how many weeks it takes to reach your target weight at your chosen weekly rate — and the exact calendar date you'll get there.

Goal Weight Timeline

Enter your current and goal weight to map out your timeline

A sustainable rate is typically 0.5–1 lb (0.2–0.5 kg) per week

Optional — defaults to today

Your Timeline

Complete the form to see your timeline

Weeks needed and target date

Setting a Realistic Weekly Rate
Why 0.5–1% Per Week?

Most evidence-based guidance suggests losing about 0.5–1% of body weight per week. Faster rates increasingly pull from lean mass and are harder to sustain without rebound.

Expect Some Zig-Zag

Real-world weight fluctuates with water, salt, carbs, and hormones. Treat the target date as a projection — a week or two of stall doesn't mean the plan is broken.

Tip: track a 7-day average instead of a single daily weigh-in to see the true trend underneath daily noise.
Staying on Track
  • 1Reassess monthly — as you lose weight your maintenance calories drop, so your rate may slow; adjust intake accordingly.
  • 2Keep protein high and resistance train to preserve lean mass through the cut.
  • 3Plan for diet breaks — 1–2 weeks at maintenance every 8–12 weeks can improve adherence and hormone profile.
Remember: a timeline is a plan, not a promise. Adjust as your body responds.

Health Note

This timeline is an estimate for educational purposes only and is not medical advice. Rapid weight loss can carry health risks. If you have a medical condition or a history of disordered eating, work with a healthcare professional to set your goals.