Man, 30, 175 cm, 90 kg, moderate exercise, 500 kcal deficit
Eat about 2,366 kcal a day. 90 to 80 kg in 22 weeks, around 7 April 2027 from 4 November 2026.
Weight loss calculator
—
Daily calories come from the Mifflin-St Jeor equation times an activity factor. About 7,700 kcal of deficit is taken as 1 kg of body weight, so a 500 kcal daily deficit loses about 0.45 kg a week. Real loss slows as you get lighter and is faster in the first week from water. Intake is never set below 1,500 kcal for men or 1,200 kcal for women.
Sex
years
cm
kg
kg
Activity
Daily calorie deficit
You could reach your goal by
4 Jun 2026
Eating about 2,366 kcal a day, against needs of 2,866 kcal, loses about 0.45 kg a week. 10.0 kg takes about 22 weeks.
- Daily calories to eat
- 2,366 kcal
- Calories you burn a day
- 2,866 kcal
- Loss a week
- 0.45 kg
- Weeks to goal
- 22
Wk 0Wk 10Wk 22
Planning weight loss you can keep
Weight loss comes down to eating fewer calories than you use. The tool first works out how much you burn each day from your sex, age, height, weight and activity, then subtracts the deficit you choose and tells you how long the goal takes at that rate.
For a man of 30, 175 cm and 90 kg who exercises three to five days a week, daily needs are about 2,866 kcal. Eating 2,366 kcal a day, a 500 kcal deficit, loses about 0.45 kg a week. Going from 90 to 80 kg takes 22 weeks, so starting on 4 November 2026 he could reach it around 7 April 2027.
Real progress is never a straight line. The first week often drops faster because of water, and later weeks slow down as your body gets smaller and burns less. Weigh at the same time of day and look at the weekly average, not single days.
A smaller deficit is easier to live with. Pair it with enough protein and some strength training to keep muscle. If you have a medical condition, are pregnant or have a history of eating disorders, plan any diet with a doctor.
Sources
What this calculator does not account for
- Metabolic slowdown as you lose weight.
- Water weight swings day to day.
- Medical conditions and medicines.
How this is calculated
Formula: Deficit to date
weeks =(current − goal) ÷ (daily deficit × 7 ÷ 7,700)What the symbols mean
- daily deficitCalories under what you burn each day.
- 7,700Approximate kcal in 1 kg of body fat.
Good to know
- Calories burned use Mifflin-St Jeor times an activity factor, as in the TDEE calculator.
- Intake never goes below 1,500 kcal for men or 1,200 kcal for women.
Read the full methodologyFound an error? Contact us
Worked examples
Each example is worked out by the same code as the calculator above.
Same plan with a 1,000 kcal deficit
About 11 weeks, at about 0.9 kg a week.
Embed this calculator
The frame shows the tool only.
<iframe src="/embed/weight-loss-calculator" title="Weight loss" width="100%" height="720" style="border:0;max-width:42rem" loading="lazy"></iframe>Questions
How many calories should I eat to lose weight?
About 500 kcal less than you burn a day for roughly 0.45 kg a week. For a 30-year-old man of 175 cm and 90 kg with moderate exercise, that is about 2,366 kcal a day.
How long will it take to lose 10 kg?
At a 500 kcal daily deficit, about 22 weeks. A 1,000 kcal deficit halves that, but is harder to keep up.
Is 1 kg a week safe?
For most people 0.5 to 1 kg a week is the range the NHS recommends. Faster loss usually means losing muscle as well.
Why has my weight loss slowed down?
As you get lighter you burn fewer calories, so the same intake makes a smaller deficit. Recalculate every 4 to 5 kg.
Is 1,200 calories a day enough?
It is the usual minimum for women and 1,500 for men without medical supervision. Going lower risks missing nutrients.