By Coach Jeff Alagar, NASM Physique and Bodybuilding Coach and ISSA Certified Nutritionist. Updated November 2026.
A safe, sustainable fat loss pace is about 0.5 to 1% of your body weight a week, which for most people is 0.25 to 0.75 kg. This calculator shows the daily calories and the date you would reach your goal at that pace.
How this weight loss calculator works
It starts from your TDEE, subtracts a daily deficit based on your chosen pace (using about 7,700 kcal per kg of body fat), and caps calories at a minimum of 1,200 for women and 1,500 for men. Real progress is never perfectly linear: water, salt and carbs move the scale day to day, so judge the weekly average.
Frequently asked questions
Why did my weight loss stall?
As you get lighter your TDEE drops, and water retention can hide fat loss for one to two weeks. Re-run the calculator every 4 to 5 kg lost.
Is 1 kg a week realistic?
For larger people early on, yes. For most, it means a hard deficit that is difficult to keep and costs muscle. 0.5 kg a week is easier to sustain.
Related calculators
These calculators give general estimates for healthy adults and are not medical advice. If you are pregnant, under 18, or have a medical condition, ask your doctor before changing your diet or training.
