Weight Loss Target Date Calculator

Do you have 20lbs to lose? 30lbs? More? The Weight Loss Target Date calculator gives you an idea of how long it will take to lose that weight. After you enter your info, the calculator estimates how many calories you need to stay at the same weight (total daily calorie needs). It then calculates 5 different calorie deficits and how long it will take you to lose those pounds.

(If you want to calculate your total weight loss percentage, use the Weight Loss Percentage calculator.)


1) Enter your current weight, height, age, and activity level, as well as your start date for losing weight and the number of pounds (or kilos) you want to lose.

2) Click "Calculate."

3) The Weight Loss Table gives you 5 options to choose from. Pick the one you feel most comfortable with.

  • Option 1: 500 calories less than your total daily calorie needs. (approx. 1lb a week -- add in more exercise to burn more calories)
  • Option 2: 15% less than your total daily calorie needs. (slow but steady)
  • Option 3: 20% calories less than your total daily calorie needs. (average loss)
  • Option 4: 25% calories less than your total daily calorie needs.(moderate)
  • Option 5: 30% calories less than your total daily calorie needs. (aggressive)
Note: This calculator will not go below 1200 calories a day for women and 1800 calories a day for men.

Female    Male
Age:  years
Level of Activity:
Start Date: 
Amount to Lose: 

To stay at the same weight, you would need approximately       calories a day.

To lose weight, choose an option from the table below.

Weight Loss Table
Option #Calories Per DayTarget Date for
#1 calories
#2 calories
#3 calories
#4 calories
#5 calories
Note: These are estimates. You may need more or fewer calories a day. Track your progress; eat more calories if you lose too much weight, or feel hungry/tired.

Who's Behind FitWatch.com?
I'm Suzanne, the owner of FitWatch.com. I'm also an ACE-certified Lifestyle & Weight Management Coach. I created the FitWatch website back in 2002 to help you reach your weight loss goals - and keep the weight off - by giving you the know-how, tools and motivation to create healthy food and exercise habits you can live with for the rest of your life.

Read more about how FitWatch can help you reach your weight loss goals.

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