Question 1

How long does it take to lose weight?

Accepted Answer

A common, sustainable rate is about 0.5 to 1% of bodyweight per week. To lose 1 lb of fat per week you need roughly a 500-calorie daily deficit (about 1,100 per day for 1 kg per week). This planner converts your chosen pace into an estimated timeline, target date, and the daily calorie change required.

Question 2

Is faster weight loss better?

Accepted Answer

Not usually. Losing faster than about 1% of bodyweight per week increases muscle loss and makes the diet harder to stick to. For muscle gain, a smaller surplus limits fat gain. This planner warns when the pace you pick is aggressive.

Question 3

Why does weight loss slow down?

Accepted Answer

As you get lighter you burn fewer calories, so a fixed diet produces smaller weekly losses over time. Treat the estimate as a plan to reassess every few weeks, and recalculate your calories as your weight changes.

When will you hit your goal?

Weight goal planner

A date is a plan. Training is how you hit it.