Track your weight loss journey with our comprehensive calculator. Monitor your progress, calculate BMI changes, and get personalized recommendations for reaching your goal weight safely.
To calculate your weekly weight loss rate
Here's the deal - weight loss isn't linear. You won't lose the same amount every week, and that's totally normal. Your body weight can fluctuate 1-2 kg daily just from water, food, and hormones. That's why tracking trends over weeks matters more than daily weigh-ins.
The magic number everyone talks about? It's 0.5-1 kg per week. Why? Because that's sustainable. You're more likely to keep it off, and you won't feel like you're starving yourself. Plus, slower weight loss helps preserve muscle mass, which keeps your metabolism humming.
The kickstart phase - mostly water weight but still counts! You'll feel lighter and clothes fit better.
Major health benefits kick in here. Blood pressure drops, energy increases, and people start noticing.
This is where habits become lifestyle. You've proven you can do this - the rest is just time.
The last 10-20% is always the hardest. Your body fights to keep it, but persistence pays off.
Because your body isn't a machine! Water retention, hormones, stress, sleep, and even when you last went to the bathroom all affect the scale. Some weeks you'll lose 2 kg, others nothing - but if the monthly trend is down, you're winning. Focus on the process, not daily fluctuations.
Honestly? The one you can maintain without being miserable. A "healthy" BMI is 18.5-25, but that's a huge range. Your best weight is where you feel strong, energetic, and can enjoy life without obsessing about food. Sometimes that's 5 kg heavier than your "dream weight" - and that's perfectly fine.
Plateaus suck, but they're normal after losing 10-15% of your weight. Your body adapts to lower calories, so you might need to shake things up. Try recalculating your calorie needs, changing your workout routine, or even taking a diet break for a week. Sometimes eating at maintenance for a bit actually helps restart loss.
Probably not. Those "lose 10 kg in a month" stories? Usually water weight, muscle loss, or just unsustainable. Losing 0.5-1 kg per week means you're doing it right - preserving muscle, learning habits, and not destroying your metabolism. Slow and steady actually does win this race.
You've probably heard that 1 pound of fat equals 3500 calories (or 7700 calories per kg). So to lose 1 kg per week, you need a deficit of about 1100 calories per day. But here's the thing - it's not that simple. Your metabolism adapts, you lose some muscle with fat, and water weight makes everything confusing.
Still, it's a decent starting point. Create a 500-750 calorie daily deficit through diet and exercise, and you'll lose weight. Just don't expect the math to be perfect every week.
Significantly reduces risk of diabetes, heart disease, and joint problems.
Going from obese to overweight, or overweight to normal has major health benefits.
Losing just 5-10% of body weight improves blood pressure and cholesterol.