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Free calculator

Goal weight date calculator

When you could reach your goal weight at a pace you can keep, and how many calories a day it takes.

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Turn this number into a plan.

Save it, log your meals, get days built around your games and a coach that explains every change. Free, with your JOGO account.

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How it works

About 7,700 calories make a kilo of body weight (3,500 a pound). The calculator divides the weight to lose or gain by your weekly pace to get the weeks, then the date. The daily deficit is how far below what you burn you need to eat each day.

For most people a pace of 0.5 to 1% of body weight a week keeps muscle and is easy to stick with. Faster can work for a few weeks, but it usually costs muscle and energy for training. When you gain, a quarter to half a kilo a week keeps the gain mostly muscle if you train.

Progress is not a straight line

Water, salt and food in your gut move the scale by a kilo or more from one day to the next. Weigh yourself a few times a week and watch the trend over two to three weeks, not single days. Work out your daily calories with the calorie calculator.

Questions

How fast can I safely lose weight?

For most adults 0.5 to 1% of body weight a week, which is 0.5 to 1 kg (1 to 2 lb) for many people. Faster than that usually costs muscle.

Why does my weight go up some days while I am losing fat?

The water and food in your body change from day to day, often by a kilo or more. The trend over a few weeks is what counts.

Is 7,700 calories per kilo exact?

It is an average. At the start you lose more water, so the scale moves faster; later your body burns a little less, so it slows down. Adjust your calories every few weeks.

Sources

  1. Hall KD, Sacks G, Chandramohan D, et al. Quantification of the effect of energy imbalance on bodyweight. Lancet. 2011;378(9793):826-837.
  2. Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine joint position statement: nutrition and athletic performance. Med Sci Sports Exerc. 2016;48(3):543-568.