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Weight Loss Calculator

Calculate how long it will take to reach your goal weight based on a daily calorie deficit.

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๐Ÿ‡ฉ๐Ÿ‡ฐ All calculations are based on Danish rules, rates, and currency (DKK). This calculator is translated for convenience but applies exclusively to Denmark.

Weight Loss Calculator

Losing weight comes down to creating a calorie deficit โ€” burning more energy than you consume. This calculator estimates how many days and weeks it will take to reach your goal weight based on your chosen daily calorie deficit. The calculation uses the widely accepted approximation that one kilogram of body fat contains roughly 7,700 kcal.

Safe and Sustainable Weight Loss

Health experts, including the Danish Health Authority, generally recommend losing no more than 0.5โ€“1 kg per week. A daily deficit of 500 kcal results in approximately 0.5 kg of weight loss per week. Going below 1,200 kcal per day for women or 1,500 kcal for men is not recommended without medical supervision, as it can lead to nutrient deficiencies.

Factors That Affect Results

Real-world weight loss is rarely linear. Water retention, muscle gain from exercise, hormonal fluctuations, and metabolic adaptation can all cause the scale to fluctuate. Use this calculator as a general guide and focus on long-term trends rather than daily weigh-ins. Combining a moderate calorie deficit with regular physical activity produces the best and most sustainable results.

Frequently Asked Questions

How much should I eat to lose 1 kg per week?

To achieve weight loss of approximately 1 kg per week, a daily intake of 1500-1700 kcal for women and 2000-2200 kcal for men is recommended. It is important to adjust these numbers based on your activity level, age, and other individual needs.

What should you not eat if you want to lose weight?

The focus should be on not eating and drinking more calories than you burn, as this helps prevent weight gain and obesity. This especially means limiting calorie-rich fast food, sweets, and sugary drinks such as soft drinks, iced tea, and fruit cordials.

How long does it take to lose 10 kg?

With a daily calorie deficit of 500 kcal, you lose approximately 0.5 kg per week. It would take about 20 weeks (5 months) to lose 10 kg. With a deficit of 750 kcal daily, it can be done in about 14 weeks. The Danish Health Authority recommends gradual weight loss to ensure it is sustainable and healthy.

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