A goal weight without a date is a wish, and a date without a pace is a guess. This calculator ties the two together: tell it how much you weigh now, what you want to weigh, and how much you plan to lose each week, and it works out the calendar date on which you would arrive. It also checks the pace against the guidance that most health agencies give for safe, sustainable weight loss.
The date is a straight-line projection, so it describes the best case. Real weight loss usually slows over time, so allow some slack.
How to use the goal weight date calculator
- Enter your current weight and your goal weight in kilograms, pounds, grams or ounces.
- Enter your planned loss per week. The CDC suggests 1 to 2 pounds (0.5 to 1 kg) for most adults.
- Set a start date if you are planning ahead; otherwise today is used.
- Read the goal date, the number of weeks and days, the total as a percentage of body weight and the pace check.
Goal date formula
Days = weeks × 7, rounded up
Goal date = start date + days
Pace = weekly loss ÷ current weight × 100 (% of body weight per week)
The pace thresholds follow the guidance of the US Centers for Disease Control and Prevention (about 1 to 2 pounds a week) and common clinical advice that weekly loss above about 1 percent of body weight is rapid. A loss of 5 to 10 percent of starting weight is associated with meaningful health benefit (Jensen et al., Circulation 2014;129(suppl 2):S102–S138).
Worked example
You weigh 85 kg, want to reach 75 kg and plan to lose 0.5 kg a week, starting October 16, 2026.
- Weight to lose = 85 − 75 = 10 kg (11.8% of body weight).
- Weeks = 10 ÷ 0.5 = 20 weeks = 140 days.
- Goal date = October 16, 2026 + 140 days = Friday, March 5, 2027.
- Pace = 0.5 ÷ 85 = 0.59% of body weight per week, within the advised range.
Weeks needed for common goals
| Loss per week | 5 kg (11 lb) | 10 kg (22 lb) | 15 kg (33 lb) | 20 kg (44 lb) |
|---|---|---|---|---|
| 0.25 kg (0.6 lb) | 20 weeks | 40 weeks | 60 weeks | 80 weeks |
| 0.5 kg (1.1 lb) | 10 weeks | 20 weeks | 30 weeks | 40 weeks |
| 0.75 kg (1.7 lb) | 7 weeks | 13 weeks | 20 weeks | 27 weeks |
| 1.0 kg (2.2 lb) | 5 weeks | 10 weeks | 15 weeks | 20 weeks |
Setting a realistic pace
- Start gently. A pace of 0.25 to 0.5 kg a week is easier to sustain for many people and still adds up to over 10 kg a year.
- Allow for plateaus. Real timelines include weeks with no change; the Weight Loss Calculator shows how falling calorie needs lengthen the schedule.
- Match calories to the pace. About 7,700 kcal is the traditional approximation per kilogram, so 0.5 kg a week is roughly a 550 kcal daily deficit; see the Calorie Deficit Calculator.
- Choose a healthy target. Use the BMI Calculator or Healthy Weight Range Calculator to check your goal is in a healthy range.
- Measure progress other ways. Waist size, energy and fitness matter as well as scale weight.
When to get help
Speak to a doctor before losing weight if you have diabetes, take medicines, are pregnant or breastfeeding, or have had an eating disorder. If you want to lose weight faster than 1 percent of body weight a week, do so only with medical supervision. See also the Weight Loss Percentage Calculator to track the share of your starting weight lost.
This page is for information only and is not medical or dietary advice. Speak to a doctor or registered dietitian before starting a weight-loss plan, especially if you have a medical condition, take medicines, are pregnant or have a history of disordered eating.
Sources
- US Centers for Disease Control and Prevention. Steps for Losing Weight (1 to 2 pounds a week).
- Jensen MD, et al. 2013 AHA/ACC/TOS guideline for the management of overweight and obesity in adults. Circulation 2014;129(suppl 2):S102–S138.
- Wishnofsky M. Caloric equivalents of gained or lost weight. Am J Clin Nutr 1958;6:542–546.
Frequently asked questions
How is the goal date calculated?
The weight you need to lose is divided by your planned loss per week to get the number of weeks. That is converted to days and added to the start date. The calculation is a straight line: it assumes you lose the same amount every week.
How much weight can I realistically lose per week?
The US CDC says people who lose 1 to 2 pounds (0.5 to 1 kg) a week are more likely to keep the weight off. Larger weekly losses can occur in the first weeks, especially with higher starting weights, but are not usually sustainable.
Why might I take longer than the date?
Real loss is rarely a straight line. As weight falls, calorie needs decrease and progress slows; the Weight Loss Calculator models this. Plateaus, holidays and illness add time. Treat the date as the earliest likely point, not a deadline.
What should I do if the pace check warns me?
A warning means your planned rate is above about 1 percent of body weight per week or above 1 kg. Consider a smaller weekly goal, which means a later date, and speak to a doctor or dietitian if you plan a rapid loss.
Should my goal be a particular weight?
Not necessarily. Many health benefits begin with a 5 to 10 percent loss. A goal inside the healthy BMI range is a common choice; check it with the Healthy Weight Range Calculator or BMI Calculator.