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Track your progress and celebrate milestones
Percentage lost is more meaningful than absolute weight, as it accounts for your starting size. Even 5% weight loss can bring significant health benefits!
Enter your weights to calculate progress
The "sweet spot" where health benefits begin.
Significant health improvements and reduced disease risk.
Dramatic health transformations and lifestyle improvements.
Life-changing results with sustained lifestyle changes.
1-2 lb/week
0.5-1 kg/week is sustainable and maintains muscle mass
500-1000
Daily calorie deficit for safe, steady weight loss
Diet + Exercise
Combine nutrition and activity for best results
Aim for 5-10% initially rather than dramatic changes
Weekly weigh-ins and measurements show trends
Whole foods, adequate protein, plenty of vegetables
Mix cardio and strength training for best results
7-9 hours nightly supports hormone regulation
High cortisol can hinder weight loss efforts
Water supports metabolism and reduces appetite
Acknowledge progress to stay motivated
A safe and sustainable rate is 1-2 pounds per week (0.5-1 kg). This allows your body to adapt, helps maintain muscle mass, and makes the loss more likely to be permanent. Faster loss often leads to muscle loss and is harder to sustain.
Research shows that losing just 5% of your body weight produces measurable health benefits including improved blood pressure, cholesterol, blood sugar control, and reduced joint pain. It's an achievable first goal that provides meaningful results.
Percentage is more meaningful because it accounts for your starting size. A 200-pound person losing 10 pounds (5%) faces different challenges than a 150-pound person losing the same amount (6.7%). Percentage allows fair comparison.
Plateaus are normal as your body adapts. Reassess your calorie intake (you need fewer calories at lower weight), increase activity, ensure adequate sleep, manage stress, and be patient. Sometimes the scale doesn't move but body composition improves.
Maintenance requires permanent lifestyle changes, not temporary diets. Continue healthy eating habits, stay active, monitor your weight regularly, and address small gains quickly before they become large ones. Most people need ongoing attention to maintain loss.
Yes, daily weight can vary 2-5 pounds due to water retention, sodium intake, hormones, and bowel movements. Focus on weekly trends rather than daily numbers. Weigh yourself at the same time under the same conditions.
Weight loss is primarily driven by calorie deficit (diet), but exercise is crucial for health, muscle preservation, and maintenance. The best approach combines both: eat less and move more. Exercise alone rarely produces significant weight loss without dietary changes.
At a healthy rate of 1-2 pounds per week, expect 4-8 pounds per month. A 10% loss for a 200-pound person (20 pounds) would take 2.5-5 months. Patience is key - sustainable loss takes time but lasts longer.
Medical Disclaimer: This calculator is for educational purposes only. Weight loss goals and methods should be discussed with healthcare professionals, especially if you have medical conditions or take medications. Extreme weight loss or restrictive diets can be harmful. Seek professional guidance for personalized weight management plans.