Calorie Deficit and Goal Date Calculator

How long will it take to reach your goal weight, and how big does your daily deficit need to be? Set your pace and see the date, or set a date and see the pace it requires. Like the Trendcurve app, the calculator warns you when the pace is above one percent of your body weight per week.

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The calculation runs entirely on your device. No upload, no account and nothing stored on our server.

Ideally your trend weight, not this morning's reading.

Only used for the underweight note.

kcal

If you know your TDEE, the calculator shows your daily budget.

Your plan

Goal date
Required pace
Daily deficit
Duration

Planned course Goal

Compare your plan with your real trend

In Trendcurve you set your goal and target pace for free, including the pace warning and underweight protection. With Pro the forecast card shows your goal date from your measured trend and compares planned with measured: you see how many days you are ahead of or behind your plan.

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How pace, deficit and goal date fit together

One kilogram of body weight corresponds to roughly 7,700 kcal. To lose 0.5 kg per week you therefore need a deficit of about 3,850 kcal per week, or 550 kcal per day. For a 10 kg difference that takes 20 weeks.

The calculator uses the same number as the calorie budget in the Trendcurve app and continues the pace evenly. That is a projection, not a prediction: your trend fluctuates, often slows a little as your weight drops and reacts to holidays, stress and your cycle.

What pace is realistic?

  • Many experts consider 0.5 to 1 percent of body weight per week sustainable. At 90 kg that is 0.45 to 0.9 kg.
  • If your target pace is above one percent per week, the calculator warns you exactly like the app. Sustained, that is usually too fast.
  • For gaining, for example when building muscle, the app suggests 0.25 kg per week by default.
  • A target date that requires a very fast pace is a sign to move the date, not to increase the deficit.

How the calculator works

With a pace: duration in days = weight difference divided by the pace per day, rounded up. The goal date is today plus this duration. A pace in percent refers to your current weight.

With a date: pace per week = weight difference divided by the days until the date, times seven. In both cases the daily balance is the weekly pace divided by seven, times 7,700 kcal, rounded to 10 kcal. The pace warning applies as in the app above one percent of body weight per week.

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Frequently asked questions

Divide the difference between your current weight and your goal by your pace per week. 8 kg at 0.5 kg per week gives 16 weeks. The calculator counts this in days from today and gives you the date.

Multiply your weekly pace in kg by 7,700 kcal and divide by seven. For 0.5 kg per week that is 550 kcal per day, for 0.75 kg about 825 kcal per day. In pounds: about 500 kcal per day for 1 lb per week.

The Trendcurve app warns when the target pace is above one percent of body weight per week. At 80 kg that is more than 0.8 kg per week. Sustained, such a pace is usually hard to keep up.

As your weight drops, your expenditure usually drops too, and intake is rarely hit exactly. On top of that, water swings hide progress for days. Compare your trend weight with the plan, not your daily reading.

Move the date or set an intermediate goal. A deficit you abandon after three weeks achieves less than a smaller one you keep for three months.

No. The calculator runs entirely in your browser; weight and goal are never sent to our server or to analytics services.

More about goal dates and pace on the blog