Fat Loss Calculator

In the same unit as the weights above.
Leave blank to use today. The target date is counted from here.
Your TDEE. Supply it to see the daily intake the deficit implies.
Added to maintenance before subtracting the deficit.
The classical Wishnofsky constant. Override it if you use a different figure.
Goal date
2027-02-01
Weight Loss Date Calculator
Weight to lose
20.00
Weight to lose
20.00 lb
Daily calorie deficit
500 kcal/day
Weekly loss rate
1.000
Monthly loss rate
4.348
Days to goal
140.00 days
Weeks to goal
20.00 weeks
Months to goal
4.60 months
Total energy deficit
70,000 kcal
Share of body weight lost
10 %
Within the 1-2 lb per week guidance
yes
Worked out from CDC, Losing Weight - 1 to 2 pounds per week is the recommended rate and 3 other sources.
The 3,500 kcal per pound rule is a static approximation. Energy expenditure falls as body mass falls, so real loss slows and the true date is usually later than this projection.
This is an energy-balance projection, not a medical prediction. Real weight change deviates from it because energy expenditure falls as body mass falls. Anyone who is pregnant, under 18, or managing an eating disorder, diabetes or any other condition should set weight goals with a physician or registered dietitian.

How this is worked out

5 steps
  1. Weight to lose = 200 - 180 = 20 lb (20 lb).
  2. Total energy deficit = 20 lb x 3500 kcal/lb = 70000 kcal.
  3. A 500 kcal daily deficit is 500 x 7 / 3500 = 1 lb per week.
  4. Time = 70000 / 500 = 140 days = 20 weeks.
  5. Counting 140 days from 2026-09-14 gives 2027-02-01.

Results are general information, not financial, tax, legal, medical or engineering advice.