Calculator
Weight loss timeline
How long it takes to reach your target weight at a given deficit. The numbers are estimates — bodies vary.
--weeks
The math
1 lb of fat ≈ 3,500 kcal. A 500 kcal/day deficit produces ~1 lb of fat loss per week. Real-world results vary — water, muscle, and adaptive metabolic rate all complicate the picture.
Why slow is usually better
Members who lose 1 lb/week typically retain more muscle, sleep better, and are less likely to regain. Aggressive paces (2+ lb/week) are appropriate only for higher starting weights, and only as short blocks within a longer plan.
On a GLP-1
GLP-1 medications produce ~1–1.5 lb/week of weight loss on average without aggressive caloric restriction. The medication does most of the deficit work; lifestyle does the rest.
Numbers are the starting point