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Recommended: 300–600 kcal for a sustainable pace

Body data and activityMale, 180 cm, 30 years

Sex

cm
years

Estimated time to goal weight

22.0weeks

22.0

To lose 10 kg with a deficit of 500 kcal per day, you need about 154 days – that is 0.45 kg per week.

80 kg85 kg90 kgWeek 0Week 5Week 10Week 15Week 20Goal
Weight to lose
10 kg
Loss per week
0.45 kg
Days to goal
154
Total energy expenditure (TDEE)
2,632 kcal
Recommended calorie intake
2,132 kcal

This calculation is a static estimation tool based on the rule of thumb "1 kg of body fat ≈ 7,700 kcal" and does not replace a medical diagnosis or nutritional counseling. The actual course depends on individual metabolic adaptations, which are not reflected here. For safe and sustainable weight loss, please consult a doctor or a nutrition professional.

How this was calculated
Days = kg × 7,700 kcal ÷ daily deficit
10 × 7,700 ÷ 500 ≈ 154
Loss per week = deficit × 7 ÷ 7,700 kcal
500 × 7 ÷ 7,700 = 0.45 kg

Weight Loss Duration Calculator by Rechnerzentrale(opens in a new tab)