About the Bodyweight Progression Calculator
What is this?
Sustainable weight change is a marathon, not a sprint. This calculator helps you set a realistic timeline for reaching your target weight based on a steady rate of change, so you can plan without resorting to crash diets. Research consistently shows that gradual changes — roughly 0.5 to 1 kg per week — are far more likely to result in long-term success than rapid weight loss, which often leads to regaining the weight.
How it is calculated
The calculator estimates your weekly rate of change and projects how many weeks it will take to reach your goal. A deficit of about 7,700 calories equates to roughly 1 kg of body fat, so a daily deficit of 500–1,000 calories produces a loss of 0.5–1 kg per week. The same logic in reverse applies to weight gain with a caloric surplus.
Reference ranges
Frequently asked questions
Why did my weight loss stall?
Plateaus are normal. As you lose weight, your BMR drops and your body becomes more efficient. Re-calculate your calorie needs at your new weight and consider increasing activity or adjusting your deficit.
Is it safe to lose more than 1 kg per week?
Losing more than 1 kg per week increases the risk of muscle loss, gallstones, and nutrient deficiencies, and is harder to sustain. Faster loss is usually water and lean tissue, not fat.
How do I avoid regaining weight?
Gradual loss, regular physical activity, consistent self-monitoring, and a sustainable eating pattern you can maintain long-term are the strongest predictors of keeping weight off.
Bodyweight Progression
Plan a safe, linear weight loss or gain journey. Enter your current weight, target weight, and timeline.