Weight Loss Calculator AU
See how long it could take to reach your goal weight at a steady pace, and the daily calorie deficit it implies.
General estimate using standard formulas — not medical or dietary advice. For personalised guidance, speak to a qualified professional.
How it works
Enter your current and goal weight and choose a weekly pace. The calculator estimates how long it will take and the daily calorie deficit involved, using roughly 7,700 kcal per kilogram of body fat. Add your maintenance calories to see a target daily intake.
Frequently asked questions
How does weight loss work?
Over time, the body uses stored energy when you take in fewer calories than you use. The most reliable approach is small, sustainable changes to eating and activity rather than extreme cuts.
What is a safe rate of weight loss?
Health bodies generally suggest a gradual pace — around 0.25–0.5 kg (½–1 lb) a week. Slower change is easier to keep up and helps protect muscle.
Is rapid weight loss safe?
Very fast or very-low-calorie approaches carry health risks and tend to rebound. They should only be followed under medical supervision; a gradual pace is safer for most people.
Do I have to count calories?
Not necessarily. Some people find tracking helpful, but building sustainable habits — more protein and vegetables, regular movement, good sleep — matters most. A dietitian can suggest an approach that suits you.
How do I keep the weight off?
Focus on changes you can maintain for the long term rather than a short, strict diet. Consistent habits around food, movement and sleep are what keep results in place.
Should I see a professional?
For a plan tailored to your health, and especially if you have a medical condition or find food and body image stressful, a doctor or registered dietitian is the best place to start.
Weight Loss Calculator
Weight change comes down to energy balance over time — the calories you take in versus the calories you use. This calculator gives a rough estimate of the timeline to a goal at a chosen, sensible pace.
What a healthy, sustainable pace looks like
Most health bodies suggest a gradual approach — around 0.25–0.5 kg (about ½–1 lb) a week — from a moderate change in habits. A slower pace is easier to maintain and helps protect muscle and energy levels. Rapid or very-low-calorie approaches can backfire and should only be done with medical supervision.
Habits that help — and last
- Enough protein and plenty of vegetables and fibre to stay full.
- Regular movement, including some strength activity to keep muscle.
- Good sleep and managing stress, which both affect appetite.
- Changes you can picture keeping for the long term, rather than a short crash.
Why crash diets rarely work
Very aggressive cuts tend to cost muscle, slow your energy, and are hard to sustain, so the weight often returns. Steady, livable changes win over time.
This is general information, not a diet plan or medical advice. A doctor or registered dietitian can give safe, personalised guidance. If your relationship with food, exercise or your body feels distressing, talking to a healthcare professional can really help.
Results are estimates for general guidance in Australia and may not reflect the latest local rates, fees or rules. Check official sources before making decisions.