How the date is worked out
One kilogram of body fat holds roughly 7,700 kcal of energy. Losing 0.5 kg a week needs a daily gap of about 550 kcal between what you eat and what you burn. The tool divides the weight difference by your weekly pace to give the number of weeks, then adds them to today's date.
Bodies adapt, so weight loss tends to slow as you get lighter. Treat the date as a plan to review every few weeks.
What is a safe pace
The CDC calls 0.5 to 1 kg (1 to 2 pounds) a week a safe and sustainable rate for most adults who need to lose weight. Gaining 0.25 to 0.5 kg a week is a gentle rate for healthy weight gain with strength training. Find your starting point with the BMI calculator and your daily needs with the calorie calculator.
Why sleep matters for your goal
Short sleep raises hunger hormones and lowers the amount of fat lost during a diet. In one study, dieters who slept 5.5 hours lost 55 percent less fat than those who slept 8.5 hours. Protect your sleep while you change your weight. Use the bedtime calculator to plan it.