Free Tool · Nutrition & Body Goals

Weight Goal Timeline

See when a client can reach their goal weight, a safe weekly pace, and the daily calorie deficit to get there.

How we calculate: About 7,700 kcal equals 1 kg of body fat. Changing no more than 0.5–1% of body weight a week helps keep muscle.

Current Weight (kg)

Target Goal Weight (kg)

Pace

Your timeline

Total Change

8 kg

Fat Loss

Time to Goal

18 wks

4.2 months

Weekly Pace

~0.45 kg

per 7 days

Daily Deficit

495

kcal / day

Estimated Target Date

Reaching 72 kg by sticking to the plan week after week.

25% Mark

78 kg

Oct 25 (Wk 5)

50% Mark

76 kg

Nov 22 (Wk 9)

75% Mark

74 kg

Dec 27 (Wk 14)

100% Mark

72 kg

Jan 24 (Wk 18)