Weight Prediction Calculator
Predict your weight trajectory over time based on calorie intake.
Personal Information
Weight Prediction Results
Predicted Weight
78.9kg
Weight Change
-2.7kg
Weekly Rate
-0.2kg/week
Weight Projection
| Week | Weight (kg) | Change |
|---|---|---|
| Week 0 | 81.7 | - |
| Week 1 | 81.4 | -0.2 kg |
| Week 2 | 81.2 | -0.5 kg |
| Week 3 | 81.0 | -0.7 kg |
| Week 4 | 80.7 | -0.9 kg |
| Week 5 | 80.5 | -1.2 kg |
| Week 6 | 80.3 | -1.4 kg |
| Week 7 | 80.0 | -1.6 kg |
| Week 8 | 79.8 | -1.8 kg |
| Week 9 | 79.6 | -2.1 kg |
| Week 10 | 79.4 | -2.3 kg |
| Week 11 | 79.1 | -2.5 kg |
| Week 12 | 78.9 | -2.7 kg |
Weekly rate: -0.228 kg/week
Real-World Examples
See how calculations work across different profiles.
Steady Loss
180 lb, 2,000 kcal/day, 12 weeks
~168
lbs projected
Maintenance
165 lb, 2,300 kcal/day, 8 weeks
~165
lbs stable
Muscle Gain
155 lb, 2,700 kcal/day, 10 weeks
~162
lbs projected
Frequently Asked Questions
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Frequently Asked Questions
How many calories a week to lose 2 lbs?
To lose 2 pounds per week, you need a total weekly deficit of 7,000 calories, which equals a daily deficit of 1,000 calories below your maintenance TDEE. This is the maximum recommended safe rate of fat loss. Do not drop below 1,200 kcal/day for women or 1,500 kcal/day for men without physician supervision.
How accurate is weight prediction?
Weight predictions based on the 7,700 kcal/kg approximation provide reasonable estimates for the short term (4-12 weeks). Actual results vary due to metabolic adaptation, water weight fluctuations, and changes in activity levels.
Why does weight loss slow down over time?
As you lose weight, your TDEE decreases (smaller body burns fewer calories), creating a plateau. Recalculate your TDEE periodically and adjust calorie intake or activity to continue progress.
What is the 7,700 kcal rule?
It takes approximately 7,700 kcal of deficit to lose 1 kg of fat (or 3,500 kcal per pound). This is a useful approximation but actual energy density of fat tissue varies.
Should I adjust calories as I lose weight?
Yes. As you lose weight, your maintenance calories decrease. Recalculate every 2-4 weeks or after 5-10 lbs of weight loss to keep your deficit consistent.
How does water weight affect predictions?
Water weight can cause daily fluctuations of 1-3 lbs. Focus on weekly averages rather than daily measurements. This calculator estimates fat change, not total body weight including water.
Educational use only. This calculator provides estimates for educational and informational purposes. It is not medical, nutritional, or dietary advice. Consult a registered dietitian or healthcare provider for personalized guidance.
Last updated: 2026 · CalorieFig Editorial Team