Weight Goal Timeline
Weight Goal Timeline
Enter current weight, target and weekly rate. The same logic shows a daily surplus for a gain goal.
Result
Enter the values and press Calculate. Numbers outside the allowed range produce no result.
How is it calculated?
A rate of 0.25–0.5 kg per week is sustainable for most people and limits muscle loss.
Weeks = |current − target| ÷ weekly rate Daily gap = rate × 7700 ÷ 7
Reference table
| Rate | For 10 kg |
|---|---|
| 0,25 kg/hafta | 40 hafta |
| 0,5 kg/hafta | 20 hafta |
| 0,75 kg/hafta | 14 hafta |
How should you read the result?
The timeline assumes a straight line. Plateaus, water and illness move the date. Rates above 1 kg/week cannot be selected.
Frequently asked questions
How long does it take to lose 10 kg?
About 20 weeks at 0.5 kg per week. A slower rate takes longer and is easier to keep.
Is faster loss better?
A very fast deficit increases muscle and water loss and makes regain more likely.
How do I pick a target?
The BMI and ideal-weight tools give a band. Do not lock onto one number.
Does it work for weight gain?
If the target is above your current weight, the same formula returns a timeline and a daily surplus.