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Weight Loss Planner
Plan your weight loss journey with realistic timelines. Calculate how long it will take to reach your goal weight and the daily calorie deficit needed.
Plan Your Weight Goal
Planning Sustainable Weight Loss
Effective weight loss isn't about crash diets or extreme restrictions—it's about creating a sustainable calorie deficit while maintaining proper nutrition. This planner helps you set realistic goals and timelines.
Recommended Weight Loss Rates
- 0.5 lbs/week (Slow): Best for those close to goal weight or wanting minimal muscle loss. Requires ~250 cal/day deficit.
- 1 lb/week (Moderate): The sweet spot for most people. Requires ~500 cal/day deficit.
- 1.5 lbs/week (Fast): More aggressive but still safe for many. Requires ~750 cal/day deficit.
- 2 lbs/week (Very Fast): Only for those with significant weight to lose. Requires ~1000 cal/day deficit.
Creating the Calorie Deficit
You can achieve your calorie deficit through three methods:
- Diet Only: Eat 500 fewer calories per day.
- Exercise Only: Burn an extra 500 calories per day (difficult for most).
- Combined (Recommended): Eat 300 fewer calories + burn 200 through exercise.
⚠️ Minimum Calorie Warning
Never go below 1,200 calories/day for women or 1,500 for men without medical supervision. Extreme calorie restriction can slow your metabolism and lead to nutritional deficiencies.
💡 Expert Tip from Sarah Jenkins, RD
Track your progress weekly, not daily. Your weight fluctuates 2-5 lbs day-to-day due to water retention, sodium intake, and digestion. Weekly averages give a clearer picture of real progress.
Frequently Asked Questions
How much weight can I realistically lose per week?
A safe and sustainable rate is 1-2 pounds per week. This requires a daily calorie deficit of 500-1000 calories. Faster weight loss can lead to muscle loss, nutritional deficiencies, and is harder to maintain.
How is the calorie deficit calculated?
To lose 1 pound of fat, you need to burn approximately 3,500 calories. A 1 lb/week goal requires a daily deficit of 500 calories (3,500 ÷ 7 days). You create this deficit through diet, exercise, or both.
Is it safe to lose 2 pounds per week?
For individuals with significant weight to lose (BMI over 30), 2 lbs/week can be safe under medical supervision. For those closer to their goal weight, 0.5-1 lb/week is healthier and more sustainable.