Weight Loss Calculator

See exactly how long it will take to reach your goal weight — with or without intermittent fasting — and track your projected progress week by week.

Sex

Age: 30 years

Height

centimeters

Current Weight

kilograms

Goal Weight

kilograms

Activity Level

Approach

Deficit method

Daily deficit: 500 kcal/day

100 kcal 1200 kcal

Having a realistic timeline for your weight loss goal keeps you motivated and prevents the discouragement that comes from unrealistic expectations. Understanding how long the journey will take helps you commit to sustainable habits rather than crash diets.

Intermittent fasting is particularly powerful for long-term weight loss because it is a lifestyle pattern rather than a temporary diet. This calculator shows you how consistent fasting and a moderate deficit add up over weeks and months to meaningful, lasting change.

Frequently Asked Questions

Is losing 1-2 pounds per week realistic?

Yes, 1-2 pounds per week is widely considered the gold standard for sustainable weight loss. This requires a daily deficit of 500-1,000 calories. Most health professionals recommend staying at the lower end (1 pound per week) to preserve muscle mass and avoid metabolic slowdown.

Does intermittent fasting speed up weight loss?

IF can accelerate fat loss by improving insulin sensitivity, increasing growth hormone levels, and promoting fat oxidation. However, the primary benefit is that it naturally helps people maintain a calorie deficit. Studies show similar weight loss results to calorie restriction, but IF practitioners often find it easier to sustain.

What should I do about weight loss plateaus?

Plateaus are normal and happen to everyone. Your body adapts to lower calorie intake by reducing energy expenditure. Solutions include recalculating your TDEE at your new weight, adding resistance training, adjusting your fasting window, or taking a planned diet break for 1-2 weeks.

How accurate are weight loss projections?

Projections are useful as a general guide but cannot account for individual metabolic variation, water retention, hormonal fluctuations, and adaptation. Expect the timeline to be approximate. The first few weeks often show faster loss due to water weight, followed by a steadier pace.