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Weight Goal Timeline

A realistic goal date at a safe pace — 0.5 to 1% of body weight a week — and the daily calories to match.

  • Free · no sign-up
  • Updates as you type

Your details

Pace

A share of current body weight each week, capped at 1 kg for loss and 0.5 kg for gain.

Your results

Live

Estimated goal date

11 February 2027

14 weeks (about 3.2 months) to lose 8 kg at a steady pace.

To lose

8kg

80 → 72 kg

Weekly pace to start

0.6kg

Eases a little as weight changes

Daily deficit

−660kcal

Eat this much below maintenance

Milestones

  1. 25% of the way

    78 kg

    Week 4 · 3 Dec

  2. 50% of the way

    76 kg

    Week 7 · 24 Dec

  3. 75% of the way

    74 kg

    Week 11 · 21 Jan

  4. 100% of the way

    72 kg

    Week 14 · 11 Feb

About 7,700 kcal ≈ 1 kg of body weight, so each 0.1 kg a week is roughly 110 kcal a day. Turn this into daily calories and macros.

Keep a copy

We'll email these results, plus 6 ready-to-send WhatsApp check-in templates.

Educational estimate, not medical advice. Real progress zig-zags week to week — judge the trend over 3–4 weeks.

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ZoetiCoach

The tools do the maths. ZoetiCoach does the follow-up.

Daily WhatsApp check-ins from your own plans, in your voice — so clients stay on track between sessions.

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