Weight Loss/Gain Timeline
Project your weight loss or gain timeline based on your current weight, goal, and weekly rate. See your estimated completion date, milestones, and a visual chart of your projected journey.
Is this rate safe?
Weight loss: Most health organizations recommend losing no more than 1–2 pounds (0.5–1 kg) per week. A rate of 0.5–1 lb/week is considered safe and sustainable for most people. Faster rates may lead to muscle loss, nutritional deficiencies, and metabolic slowdown.
Weight gain: A safe rate of weight gain is typically 0.5–1 pound (0.25–0.5 kg) per week when the goal is to build lean muscle. Gaining faster than this usually means more fat is being added than muscle. A caloric surplus of 250–500 calories per day supports this rate.
Important: These are general guidelines. Your ideal rate depends on your starting point, body composition, training experience, and overall health. Consult a healthcare professional or registered dietitian for personalized guidance.