Enter your goal and daily calories to see the date you will get there, week by week. Unlike straight-line calculators, this one slows down as you do, so the date is one you can actually plan around.
years
kg
cm
Light exercise 1–3 days a week
kg
Suggested for a steady 0.5 kg/week: 1,504 kcal.
You reach your goal in4 months, 1 weekAround Mar 13, 2027, eating 1,504 kcal a day
Total change7.8 kgto lose
Average pace0.43 kg/week0.55% of body weight
Maintenance now2,054kcalToday's TDEE
Maintenance at goal1,947kcal107 kcal lower
Why this is slower than the '3,500 calories per pound' math
A constant-deficit estimate says 3 months, 3 weeks. This projection recalculates your maintenance every week as you get lighter, which is what actually happens. Plan for the realistic number and you won't feel cheated by the scale.
Projected weight, week by week
Adaptive model · Mifflin-St Jeor · 7,700 kcal per kg
Show milestone table
Week
Date
Weight
Maintenance
0
Nov 7, 2026
78 kg
2,054 kcal
2
Nov 21, 2026
77 kg
2,041 kcal
4
Dec 5, 2026
76 kg
2,027 kcal
6
Dec 19, 2026
75.1 kg
2,014 kcal
8
Jan 2, 2027
74.2 kg
2,002 kcal
10
Jan 16, 2027
73.3 kg
1,989 kcal
12
Jan 30, 2027
72.4 kg
1,977 kcal
14
Feb 13, 2027
71.5 kg
1,965 kcal
16
Feb 27, 2027
70.7 kg
1,954 kcal
18
Mar 13, 2027
70.2 kg
1,947 kcal
Why most timeline calculators are wrong
The common "3,500 calories per pound" shortcut assumes your deficit stays constant. It does not.
A lighter body has a lower basal metabolic rate and costs less energy to move around, so a fixed
intake produces a shrinking deficit over time. For someone losing 15 kg, that can add a month or
more to the timeline.
This tool runs a week-by-week simulation: each week it recomputes your maintenance calories from
your projected weight using Mifflin-St Jeor, applies your intake, and converts the difference to
weight change at 7,700 kcal per kilogram. The chart shows the resulting curve alongside the
naive estimate so you can see the difference.
Making the plan hold up
Re-run it monthly. Update your current weight and the projection tightens.
Expect noise. Compare weekly averages, not single weigh-ins. Our guide to the scale explains what to
ignore.
Plan a diet break every 8–12 weeks for longer projects: two weeks at
maintenance restores energy and adherence.
Frequently asked questions
Why does the projection curve flatten?
+
As you lose weight, your body needs fewer calories to run and to move, so the same intake produces a smaller deficit each week. Most calculators ignore this and promise an unrealistic straight line. Ours recalculates your maintenance every week.
Will I lose weight exactly like this?
+
No. Real weight loss is noisy: water, glycogen, sodium and hormones move the scale by 1–2 kg day to day. Treat the projection as the trend line your weekly averages should roughly follow.
What does the model not include?
+
Adaptive thermogenesis (the extra 5–10% drop in metabolism during long diets), changes in activity, and diet breaks. Real timelines are often 10–20% longer than projected; plan for that.
Can I use it for gaining weight?
+
Yes. Set a goal above your current weight and an intake above maintenance. Keep surpluses small (200–300 kcal) to limit fat gain.
Ethereal provides general educational information and estimates only. It is not medical advice and
does not replace an assessment by a doctor or registered dietitian. Do not use it if you are under
18, pregnant, or have a history of disordered eating without professional guidance.
Read the full disclaimer.