What the form is allowed to do
It divides the kilogram gap by 0.25, 0.50 or 0.75. That is all. Public-health leaflets often describe half a kilogram a week as a pace many adults can keep without turning dinner into a crash. Faster than that, water and glycogen leave first; muscle follows if food and walking collapse. Read why crash diets fail before you pick 0.75 kg because a video used a tighter calendar.
The implied daily gap uses a classroom rule of about 7,700 kilocalories per kilogram of body mass. That number is a planning hint. It is not a lab measurement of your fat stores. Adaptive burn, extra walking, a salty weekend, and a new medicine all break the straight line. Treat the week-count as a ceiling for impatience, not as a contract.
Worked example
Current 86 kg, goal 78 kg, pace 0.5 kg per week. The gap is 8 kg. The form prints 16 weeks, about 3.7 months, and an implied gap near 550 kcal a day. That gap belongs next to the calorie calculator as a modest step below estimated maintenance — not next to eating at BMR. Plates still come from the meal framework and weeknight dinners.
If the same person types 68 kg as the goal, that is about a 21% drop. The form still prints the week-count and adds a warning: the arithmetic is not a treatment plan. Function, mood, or menstrual changes belong with a clinician, not with a tighter calendar.
What a “date” usually gets wrong
Scales bounce. A 0.5 kg week can hide inside a 1.5 kg water swing. People then tighten dinner, which is how extreme cuts start. Write waist and walking minutes the way daily metrics describes. Believe a month of clothes and walks more than a Thursday morning kilogram.
Older adults and people on rate-limiting heart medicines should not chase a gap that leaves them cold, dizzy, or too tired to walk. BMI bands also shift meaning with age; that story sits on BMI across adult ages and on BMI and length of life. Size is one marker. Walking and waist are others.
Frequently asked
Can I enter a pace of 1 kg per week?
No. This form stops at 0.75 kg. Faster drops are usually water and muscle. That is not a longevity method.
Does 7,700 kcal per kilogram always hold?
No. It is a teaching average. Real tissue mix and adaptation differ.
Should the goal sit inside the BMI healthy band?
Not automatically. Muscle and waist change the story. Use the BMI calculator and BMI limits.
What if I want to gain weight?
This page will not estimate that. Unintended weight loss needs a clinician, not a reversed form.
Do I need to weigh every morning?
No. Weekly or less, same scale, same time. Daily theatre starts crashes.
Weekly-pace ranges follow common adult public-health teaching on gradual change. Energy-per-kilogram is a classroom heuristic. Neither is a supervised diet protocol.
Plateaus, travel weeks and the urge to speed up
After the first fortnight the scale often stalls while the tape still moves, or the tape stalls while walking minutes rise. That is not a broken form. Glycogen and water shift faster than fat. Recalculating every morning and then picking a faster pace is how people leave the modest band this page is willing to print.
Travel weeks will look messy. Keep the next meal recognizable. Do not “start again Monday” with a 1 kg target this site refused to offer. If joints limit the walk that was supposed to support the gap, shorten the route and use the mobility pages rather than deleting food and movement together.
If the calendar is the only reason dinner got smaller, close the calendar. Cook the next plate you already know how to make.