How long to reach your goal weight
A realistic week-by-week projection to your goal weight at a sustainable rate.
Time
24 weeks
around March 2027
First week
-0.45 kg
Daily energy
-495 kcal
vs maintenance
How this was calculated: The rate is a percentage of your current weight, so weekly change shrinks as you get lighter. Water and digestion move the scale day to day — judge progress on a 7-day average. This is a projection, not a promise.
Estimates for healthy adults, not medical advice. If you are pregnant, have a medical condition or a history of disordered eating, speak to a qualified professional first.
Worked example
Going from 90kg to 80kg at 0.5% a week takes about 24 weeks. The first week is about −0.45kg, the last about −0.40kg, because the same percentage of a lighter body is fewer kilograms.
Common questions
- Why is the timeline longer than I expected?
- Sustainable rates are slower than most adverts suggest. Faster loss usually costs more muscle and is harder to keep off.
- Can I guarantee hitting my goal by a date?
- No. Water, adherence and individual differences all matter. Use the timeline to plan, then follow your 7-day average.
- What if my weight stalls?
- A flat trend for around three weeks, with consistent intake, is a reasonable point to make a small adjustment of 100–200 kcal or add daily steps.
Know whether you are on track every week — from your 7-day average, not one weigh-in.
Fit40Strong starts from these numbers, then learns from what you actually log — and tells you why every time it changes something.
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