Weekly Weight Loss Rate Calculator

About this calculator

Your weekly weight loss rate is simply your total weight change divided by the number of weeks elapsed, but the number matters most in how it's interpreted against clinical guidance: the CDC and most obesity-medicine guidelines recommend a target pace of roughly 1 to 2 pounds (about 0.5 to 1 kg) per week for sustainable fat loss, since faster rates are more strongly associated with disproportionate muscle loss, metabolic slowdown, gallstone risk, and a higher likelihood of regaining the weight.

People tracking a weight-loss program, and the dietitians or coaches supporting them, use this weekly rate as a mid-course check rather than relying on a single weigh-in, since day-to-day body weight fluctuates with water retention, sodium intake, and hormonal cycles — a weekly average smooths out that noise and gives a more reliable signal of whether the current calorie deficit is producing a safe, sustainable rate of loss or if it needs adjusting.

This calculator takes your starting weight, current weight, and the number of weeks elapsed, and returns your average weekly loss rate along with whether it falls within the commonly recommended safe range.