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Shows how long it will realistically take to reach your target weight.
WHO and most dietitians recommend a rate of 0.5–1 kg per week. This requires a calorie deficit of 500–1000 kcal/day. Faster weight loss increases the risk of muscle loss and yo-yo effect.
| Deficit | Rate | Assessment |
|---|---|---|
| 250 kcal/day | ~0.25 kg/week | Very safe |
| 500 kcal/day | ~0.5 kg/week | Optimal |
| 750 kcal/day | ~0.75 kg/week | Acceptable |
| 1000 kcal/day | ~1 kg/week | Muscle loss risk |
After a few weeks of cutting, the body adapts and metabolism slows. Recalculate your TDEE in the BMI calculator and adjust your deficit accordingly.
How long to lose 10 kg? At a 500 kcal/day deficit about 20 weeks (5 months). The calculator will show you an exact chart with the target date.
Unrealistic expectations are the #1 reason people abandon weight loss plans. This calculator projects a science-based timeline: one kilogram of body fat contains ~7,700 kcal, so a 500 kcal/day deficit produces ~0.5 kg of fat loss per week.
| Rate | Daily deficit | Best for |
|---|---|---|
| 0.25 kg/week | 250 kcal/day | Near target weight, low body fat |
| 0.5 kg/week | 500 kcal/day | Most people — recommended standard |
| 1.0 kg/week | 1000 kcal/day | Significant excess weight, medical supervision |
Deficits above 1,000 kcal/day trigger metabolic adaptation — the body reduces its BMR in response to food restriction. This makes continued fat loss increasingly difficult and raises the risk of muscle loss, nutrient deficiencies and yo-yo rebound.