Weight Loss Timeline Calculator
Fat loss takes longer than most people expect, and the projection slows as you get smaller — because a percentage of a lighter body is fewer kilograms.
Your results
A projection at a constant percentage rate, which is the optimistic case. It excludes diet breaks, holidays and the weeks where nothing appears to happen — all of which are normal and all of which extend the timeline.
Why the rate is a percentage, not a fixed number
Losing 0.7 kg a week is a much larger demand on a 60 kg person than on a 120 kg one. Stating the rate as a percentage of current bodyweight scales it appropriately, which is why the literature on fat-loss phases uses 0.5–1.0% per week rather than an absolute figure.
It also means the absolute loss slows as you go. At 0.7% a week, a 95 kg person loses 0.67 kg in week one and 0.56 kg by the time they reach 80 kg. The projection above accounts for that, which is why it is not simply total-to-lose divided by weekly rate.
What the projection leaves out
- Diet breaks. One to two weeks at maintenance every eight to twelve weeks is worth taking, and each one pauses the clock.
- The first fortnight. Week one usually overshoots (glycogen and water) and week two appears to stall. Neither is real.
- Flat spells. Two or three weeks of no visible change is normal, especially across a menstrual cycle.
- Falling maintenance. As you get smaller you burn less, so the deficit needs recalculating every 5 kg or so.
A realistic expectation is the projection plus 20–30%.
Common questions
How long will it take to lose 10 kg?
At 0.7% of bodyweight per week, roughly 16–18 weeks for an 85 kg person — plus diet breaks.
Can I lose weight faster?
Yes, and a larger share of it comes from muscle. Above 1% of bodyweight per week the trade gets worse.
Why does progress slow down?
A lighter body burns less, and a percentage of a smaller number is fewer kilograms.
Should I include diet breaks in my plan?
Yes. They pause the clock and make long diets far more likely to be finished.
Track the numbers, not just calculate them
MyFitsy stores your weight, measurements and every session, so the figures above become a trend instead of a one-off.
