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Weight Loss Calculator: How Much Should I Lose?

Wondering exactly how much weight you need to lose? Stop guessing! Use our calculator to see your personalized weight loss goal and realistic timeline.

Calculate Your Weight Loss Goal

See exactly how many pounds you need to lose to reach healthy BMI

Get My Goal

Quick Weight Loss Examples

If You're 5'4" and Currently Weigh:

150 lbs (BMI 25.7): Lose 6 lbs → Healthy BMI
160 lbs (BMI 27.5): Lose 16 lbs → Healthy BMI
170 lbs (BMI 29.2): Lose 26 lbs → Healthy BMI
180 lbs (BMI 30.9): Lose 36 lbs → Healthy BMI

If You're 5'9" and Currently Weigh:

170 lbs (BMI 25.1): Lose 1 lb → Healthy BMI
180 lbs (BMI 26.6): Lose 11 lbs → Healthy BMI
190 lbs (BMI 28.1): Lose 21 lbs → Healthy BMI
200 lbs (BMI 29.5): Lose 31 lbs → Healthy BMI

How Much Weight Loss Do You Need?

Your weight loss goal depends on your current BMI category:

Overweight (BMI 25-29.9)

Goal: Lose enough to reach BMI under 25
Typical amount: 10-30 pounds
Timeline: 2-6 months
Health benefit: Significantly reduced disease risk

Obese Class I (BMI 30-34.9)

Initial goal: 10% of current weight
Example: 200 lbs → lose 20 lbs first
Timeline: 3-5 months for initial goal
Health benefit: Major improvement in health markers

Obese Class II+ (BMI 35+)

Initial goal: 5-10% of current weight
Example: 250 lbs → lose 12-25 lbs first
Timeline: 3-6 months for initial goal
Health benefit: Dramatic risk reduction

Realistic Weight Loss Timeline

Safe weight loss is 1-2 pounds per week. Here's what that means:

Weight Loss Timeline

10 pounds: 5-10 weeks
20 pounds: 10-20 weeks (2.5-5 months)
30 pounds: 15-30 weeks (4-7 months)
50 pounds: 25-50 weeks (6-12 months)

How Many Calories to Cut?

To lose 1 pound per week, you need a deficit of 500 calories per day:

Daily Calorie Targets for Weight Loss

Sedentary women: 1,200-1,500 calories
Active women: 1,500-1,800 calories
Sedentary men: 1,500-1,800 calories
Active men: 1,800-2,200 calories

See Your Personal Numbers

Calculate your exact BMI and weight loss goal based on your height and current weight

Calculate My Goal

Small Weight Loss = Big Health Benefits

You don't need to lose massive amounts of weight to see benefits:

Benefits of Just 5-10% Weight Loss

Step-by-Step Weight Loss Plan

  1. Calculate your exact BMI and goal with our calculator
  2. Set a realistic timeline (1-2 lbs per week)
  3. Create a 500-calorie daily deficit through diet and exercise
  4. Track your progress weekly
  5. Adjust as needed if weight loss stalls

Weight Loss by Starting Weight

If You Currently Weigh 150 lbs:

Goal: 130-140 lbs (healthy range)
Need to lose: 10-20 lbs
Timeline: 2-4 months

If You Currently Weigh 200 lbs:

Initial goal: 180 lbs (10% loss)
Need to lose: 20 lbs first
Timeline: 3-5 months

If You Currently Weigh 250 lbs:

Initial goal: 225 lbs (10% loss)
Need to lose: 25 lbs first
Timeline: 3-6 months

Tips for Successful Weight Loss

Remember

Successful weight loss is about creating sustainable habits, not perfect days. Focus on consistency over perfection!

Ready to Start?

Calculate your personalized weight loss goal and see how close you are to a healthy BMI

Get My Weight Loss Goal