Calculate the calorie deficit needed to reach your goal weight and see how long it will take at different rates of loss.
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How This Works
1kg of body fat contains approximately 7,700 kcal. To lose 0.5kg/week, you need a daily deficit of 550 kcal (7,700 ÷ 7 × 0.5). However, real weight loss is not this linear — water retention, hormonal fluctuations and metabolic adaptation mean weekly weight can fluctuate by ±2kg even while losing fat consistently. Track a 4-week average rather than daily weight.
Daily weight can fluctuate by 1–3kg for reasons unrelated to fat: water retention (high sodium, carbohydrate, menstrual cycle), bowel content (undigested food can weigh 0.5–2kg), glycogen stores (each gram of glycogen stores 3g of water — eating more carbs temporarily increases weight). These fluctuations are normal and do not reflect changes in fat mass. Weigh yourself at the same time daily (morning, after toilet, before eating) and track a 7-day average for an accurate trend.