Eatery tools
Weight loss calculator: how long to reach your goal weight
Enter where you are, where you want to be and how fast. You get a timeline, a target date, your daily calories and protein, and what to aim for at each meal.
How to hit your date when you eat out
- Save your result as your Goal tracker targets.
- Use the per-meal numbers above as your target at each restaurant meal.
- Compare menu items by calories and protein before you order, and add your pick to the Goal tracker.
Most plans that stall do it at restaurants, where the calories are hardest to see. Knowing your per-meal number ahead of time is what keeps the timeline realistic.
How the weight loss calculator works
- Maintenance: your TDEE, from the Mifflin–St Jeor equation and your activity level.
- Deficit: about 3,500 calories per pound (7,700 per kilogram), spread across the week to match your chosen pace.
- Floor: calories never drop below 1,200 for women or 1,500 for men.
- Timeline: pounds to lose divided by your weekly pace, assuming a constant deficit.
Estimates for adults 18 and over, not medical advice. Check with a doctor or registered dietitian before starting a weight loss plan, especially if you are pregnant, nursing or managing a medical condition.
Frequently Asked Questions
How long will it take to reach my goal weight?
It depends on how much you want to lose and how fast. At a steady pace of about a pound a week, 15 pounds takes around 15 weeks. Enter your numbers above for your own timeline and target date.
How many calories make a pound?
A pound of body weight is roughly 3,500 calories, so a 500-calorie daily deficit is about a pound a week. It is a rule of thumb, not an exact law, and real results vary from person to person.
What is a safe rate of weight loss?
One to two pounds a week is a commonly cited range, and a gentler pace is easier to keep up. This calculator also flags paces above about 1% of your body weight per week.
Why does my timeline use a slower pace than I picked?
To protect you from eating too little. The calculator never suggests going below 1,200 calories for women or 1,500 for men, so if your chosen pace would cross that line it uses the pace you can actually reach.
Why does my weight loss slow down over time?
As you get lighter your body burns fewer calories, so the same daily target creates a smaller deficit. Recalculate every 10 pounds or so to keep your calories current.
Does the calculator save my information?
Your answers stay in your browser on your device, with nothing tied to a name or email. You never log in on the website. To take your targets onto your phone, scan the QR code or download Eatery from the App Store.
