Goal Weight Date Calculator
Project the date you reach your goal weight from a steady weekly loss rate, plus the daily calorie deficit it takes. Free and private.
Independently verified for accuracy
Calculator by Toolsloft ↗- Target date
- 2026-11-28
- Time to goal
- 20 weeks (140 days)
- Daily calorie deficit
- 500 kcal/day
Enter your current weight, your goal weight, and how fast you plan to lose, and this tool projects the date you reach it. It also shows the daily calorie deficit that rate implies, so you can check the plan is realistic before you start.
How this is calculated
It divides the weight to lose by your weekly rate to get the number of weeks, rounds up to whole days, and adds that to your start date using UTC calendar arithmetic. The calorie figure uses the standard energy estimate of 3500 kcal per pound (7700 kcal per kilogram).
How to use
- Enter your current weight and your goal weight in the same unit.
- Enter how much you plan to lose per week and your start date.
- Read the projected date and the daily calorie deficit it implies.
Examples
- 200 to 180 lb at 1 lb/week from Jan 1:
Reached 2026-05-21, 500 kcal/day deficit - 90 to 75 kg at 0.5 kg/week from Mar 15:
Reached 2026-10-11, 550 kcal/day deficit
FAQ
- How is the date calculated?
- It assumes a steady weekly loss rate: weeks needed is the total to lose divided by your weekly rate, rounded up to whole days, then added to your start date. Real weight loss varies week to week, so treat the date as a target, not a guarantee.
- What is a safe rate of weight loss?
- Most guidance points to about 1 to 2 pounds (0.5 to 1 kg) per week. Faster rates are harder to sustain and can cost muscle. The tool shows the daily deficit so you can sanity-check the pace.
- Where does the calorie deficit come from?
- It uses the common estimate that a pound of body fat holds about 3500 calories (7700 per kilogram). A 1 lb per week loss works out to roughly a 500 calorie daily deficit.