Target Weight Date Calculator
Calculate how long it takes to reach your target weight and the expected date from your weekly loss goal.
약 98일 (약 3.2개월) 뒤인 2026년 11월 10일경 목표 체중 도달 예상
계산 내역
결과 공유
⚠️ 반드시 확인하세요
- 이 결과는 단순 산술 추정치입니다. 실제 감량 속도는 식단·활동량·수분 변화·대사 적응에 따라 달라지며, 일정하게 유지되지 않습니다.
- 일반적으로 주당 0.5~1kg(또는 체중의 약 1% 이내) 감량이 안전한 속도로 권장됩니다. 그 이상의 급격한 감량은 근손실·요요·건강 문제 위험을 높입니다.
- 하루 에너지 적자는 지방 1kg ≈ 7,700kcal 근사치 기준이며, 개인의 기초대사량과 활동량에 따라 필요한 식이 조절량이 다릅니다.
- 임신·수유 중이거나 기저질환(당뇨, 심혈관 질환 등)이 있다면 감량 계획 전 의사와 상담하세요.
Overview
The Target Weight Date Calculator estimates how long it will take to reach your goal weight from your current weight and a weekly loss target, and shows the expected arrival date. It also displays the daily calorie deficit needed to sustain that pace, based on the common approximation of about 7,700 kcal per kilogram of body fat. A loss of 0.5–1 kg per week is generally recommended as a healthy, sustainable pace.
Formula
Weight to lose (kg) = current weight − target weight Weeks needed = weight to lose ÷ weekly loss target (kg/week) Expected date = today + (weeks × 7 days) Daily calorie deficit (kcal) = weekly target × 7,700 ÷ 7 e.g., 70 kg → 63 kg at 0.5 kg/week = 7 ÷ 0.5 = 14 weeks (98 days), about a 550 kcal daily deficit
How to Use
- 1Enter your current weight (kg).
- 2Enter a target weight lower than your current weight.
- 3Choose a weekly loss target (0.25–1 kg); 0.5 kg/week is a common recommendation.
- 4Check the estimated duration (weeks/days/months), the expected date, and the required daily calorie deficit.
Tips
- ✔Losing 0.5–1 kg per week (or up to about 1% of body weight) is widely recommended to limit muscle loss and rebound weight gain.
- ✔Early weight loss is often faster due to water and glycogen changes, then slows — the calculator assumes a constant average pace.
- ✔A 550 kcal daily deficit can come from diet, exercise, or a combination of both.
- ✔If you hit a plateau, extending the timeline is healthier than cutting calories drastically; weigh yourself once a week under the same conditions.
FAQ
Q. What is a reasonable weekly weight-loss target?
Guidelines commonly recommend 0.5–1 kg per week, or up to about 1% of body weight. Faster loss increases the risk of muscle loss, nutritional deficiencies, gallstones, and rebound weight gain. If you have little to lose, a gentler 0.25–0.5 kg per week is easier to sustain.
Q. Why 7,700 kcal per kilogram?
One kilogram of body fat tissue stores roughly 7,700 kcal, a widely used approximation. Losing 0.5 kg per week therefore implies about a 3,850 kcal weekly deficit, or roughly 550 kcal per day. Real-world loss also involves water, muscle, and metabolic adaptation, so treat it as a planning benchmark rather than a precise prediction.
Q. Will I reach my goal exactly on the calculated date?
No. The calculator assumes a constant loss rate, but real progress is usually faster at first and slows later due to metabolic adaptation and plateaus. Use the date as a planning reference and recalculate every few weeks based on your actual pace.
Q. What should I do if my weight plateaus?
Plateaus are common as metabolism adapts and activity drops. Rather than cutting intake drastically, keep protein intake and resistance training, increase daily activity, and extend your timeline if needed. Consult a doctor or dietitian if the plateau persists or you have health concerns.
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