How the calculator finds your date
It starts from your daily energy use with the Mifflin-St Jeor formula and your activity, then removes your chosen deficit: 250 kcal (relaxed), 500 kcal (steady) or 750 kcal (ambitious). Then it moves forward week by week: every week it recalculates your needs for your new, lighter weight, exactly as Enough adjusts your line. That is why the curve bends: the last kilos take a little longer than the first.
- A kilo of body fat holds about 7,700 kcal, so 500 kcal a day is roughly 0.45 kg a week.
- The daily line never goes under 1,200 kcal for women or 1,500 kcal for men.
- Water can hide or exaggerate progress in the first weeks: judge by the weekly average.
How fast can you lose weight safely?
Most guidelines recommend about 0.5 to 1 kg (1 to 2 lb) a week. Faster loss is possible at the start, mostly water, but big deficits bring hunger, muscle loss and the rebound everyone knows. A steady pace you can hold for months beats a fast one you drop after three weeks.
| Pace | Deficit a day | About a week | 10 kg takes about |
|---|---|---|---|
| Relaxed | 250 kcal | 0.2 kg (0.5 lb) | 10 to 12 months |
| Steady | 500 kcal | 0.45 kg (1 lb) | 5 to 6 months |
| Ambitious | 750 kcal | 0.7 kg (1.5 lb) | 3 to 4 months |
Why the scale won't follow a straight line
Day to day, your weight swings by a kilo or more with salt, carbs, sleep, stress and hormones. The date above is a direction, not a promise. Compare weekly averages, and if nothing has moved for three to four weeks, read our guide to weight loss plateaus.
Want the numbers behind your line? Open the macro calculator, check your BMI, or read how to lose weight calmly.
Questions about reaching your goal weight
How long does it take to lose 10 kg?
At a deficit of 500 kcal a day, about 5 to 6 months. At 750 kcal, about 3 to 4 months; at 250 kcal, 10 to 12 months. The exact time depends on your size and activity: enter your numbers in the calculator above.
How much weight can I lose in a month?
About 2 kg (4 to 5 lb) a month at a steady 500 kcal deficit, often more in the first month because of water.
Why does weight loss slow down over time?
A lighter body burns fewer calories, so the same menu becomes a smaller deficit. Recalculating your line as you lose, as this calculator and Enough do, keeps the pace steady.
Is a goal date realistic?
It is a good estimate if you keep the deficit most days. Real life adds holidays and water swings, so treat it as a direction and check your weekly average.
Sources
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 1990.
- Hall KD, et al. Quantification of the effect of energy imbalance on bodyweight. The Lancet, 2011. NIH Body Weight Planner.
- Centers for Disease Control and Prevention. Steps for losing weight.
This calculator gives general estimates, not medical advice. If you are pregnant, have a medical condition or take medication that affects your weight, talk to your doctor before starting a diet.