| Weight to Lose | hesaplanacak |
|---|---|
| Estimated Duration | hesaplanacak |
| Weekly Loss Rate | hesaplanacak |
| Target Date (approx.) | hesaplanacak |
Scenario A saved. Change values and recalculate → Scenario B will appear.
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The Science of Weight Loss
One kilogram (2.2 lbs) of body fat contains approximately 7,700 calories of stored energy. To lose 1 kg of fat, you need to create a cumulative deficit of 7,700 calories. A daily deficit of 500 calories produces roughly 0.5 kg of fat loss per week.
How This Calculator Works
- Enter your current weight and goal weight.
- Enter your daily calorie deficit (your TDEE minus your actual calorie intake).
- The calculator estimates how many weeks it will take to reach your goal.
Realistic Rate of Weight Loss
| Daily Deficit | Weekly Loss | Monthly Loss |
|---|---|---|
| 250 cal | ~0.25 kg (0.5 lb) | ~1 kg (2 lbs) |
| 500 cal | ~0.5 kg (1 lb) | ~2 kg (4 lbs) |
| 750 cal | ~0.75 kg (1.5 lbs) | ~3 kg (6 lbs) |
| 1000 cal | ~1 kg (2 lbs) | ~4 kg (8 lbs) |
Why the Scale Doesn't Tell the Whole Story
Body weight fluctuates 1–3 kg daily due to water retention, food weight, and glycogen stores. Weigh yourself under consistent conditions (same time, same day of the week, morning after using the bathroom) and look at the trend over 4+ weeks, not daily numbers.
Key Principles for Sustainable Weight Loss
- Aim for 0.5–1 kg (1–2 lbs) per week — faster loss risks muscle mass and is harder to maintain
- Never eat below your BMR without medical supervision
- High protein intake preserves muscle during a deficit
- Strength training prevents metabolic adaptation
- Sleep deprivation increases hunger hormones and cravings
How to Use This Calculator
Using our calculator is simple: enter the required values into the input fields and click the calculate button. Results are displayed instantly on screen. You can adjust the values and recalculate to compare different scenarios and find the best option for your situation.
Frequently Asked Questions
| Question | Answer |
|---|---|
| How accurate are the results? | We use standard formulas and up-to-date 2025 rates. Individual circumstances may vary slightly. |
| Is this calculator free? | Yes, completely free and no registration required. |
| What should I do for exact figures? | For precise information, consult a relevant professional or official authority. |
| Does it work on mobile devices? | Yes, it works seamlessly on all devices and screen sizes. |
Important Notes
This calculator is provided for informational purposes only. For legal, financial, or medical decisions, always seek advice from qualified professionals. Calculation results do not constitute official documents. Legislative changes may affect results; please visit the relevant official website for the most up-to-date information. Our calculators are regularly updated to reflect current regulations and rates.
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