Sustainable Weight Loss Calculator – Estimate your realistic and healthy progress

With this tool, you can find your ideal weekly or monthly weight loss pace based on your calorie deficit, your goal, and the time available.
✅ Fast and accurate – Just enter your details and get the result instantly.
✅ Avoid errors – Automatic calculation without the need for Excel sheets.
✅ Optimize your strategy – Identify your realistic and safe weight loss strategy.
Use our calculator now and get results in seconds.

Example Calculation with the Sustainable Weight Loss Calculator

Imagine you want to lose 5 kg in 3 months:

• Daily calorie deficit: 500 calories

• Target weight: 65 kg

• Desired time: 12 weeks
  📐 Applied formula: 500 * 7 / 7700
  📊 Result: 0.45 kg per week
  This means you would lose around 1.8 kg per month, which is safe and sustainable.
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Are you building your personal brand as a coach, nutritionist, influencer, or fitness professional? This tool gives you a competitive advantage by delivering immediate results to your clients and improving their confidence in you.
📈 Offer customized plans, set realistic expectations, and optimize your services with reliable data.

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What is the Sustainable Weight Loss Calculator?

This calculator estimates how much weight you can safely lose per week or month based on your daily calorie deficit. It's essential to avoid unrealistic goals and protect your health.
👉 Increase your adherence and safety by making decisions based on accurate data.

How Does Our Sustainable Weight Loss Calculator Work?

Our calculator follows a simple three-step process:

1️⃣ Data Entry

• Daily Calorie Deficit 💰 Amount of calories you consume below your maintenance.

• Target weight ⏳ Goal you want to achieve.

• Desired time 📉 Timeframe you set for achieving your goal.
  Why is it important?
  This data allows you to calculate a realistic weight loss rate, tailored to your metabolic habits and needs.

2️⃣ Automatic Calculation
📐 Formula: Loss = Daily Deficit * 7 / 7700
This result estimates your weekly and monthly loss to keep you within a safe and effective range.

3️⃣ Results and Recommendations
🔹 If the result is between 0.5 and 1 kg per week, you are on the right track.
🔹 If it is more than 1 kg per week, consider adjusting to avoid negative effects.
📢 Need to optimize your results? 🧐 Try our free solution for 30 days.

Book recommendations to improve your weight loss

Improve your knowledge of nutrition and healthy weight loss with these recommended books. They'll help you create a more effective and sustainable approach.

1️⃣ Lose weight without losing your mind – Julio Basulto
Learn to spot myths and follow a rational, realistic, and sustainable eating plan.

2️⃣ How to make good things happen to you – Marian Rojas Estapé
Connect psychology with the motivation behind your habits to transform your relationship with food.

3️⃣ Eat real food – Carlos Ríos
Discover the realfooding movement and how it can help you lose weight while taking care of your health.

Why Use Our Sustainable Weight Loss Calculator?

✅ Speed – Get results in seconds without manual calculations.
✅ Precision – Exact formulas with no margin for error.
✅ Ease – Just enter your details and get your results instantly.
✅ Practical Application – Useful for nutritionists, trainers, influencers, and people committed to their health.

Avoid These Common Mistakes When Using the Calculator

🚫 Underestimating the time needed – Losing 10 kg in 1 month is neither realistic nor healthy.
🚫 Ignoring energy expenditure – If you don’t calculate your BMR, you may overestimate your deficit.
🚫 Using the calculator inconsistently – Review and adjust your data based on your actual progress.

Use our calculator and avoid mistakes that can affect your progress and your health.

Comparison: Calculator vs. Traditional Methods

Why use our calculator instead of manual methods?
✅ Fast and accurate – Get instant results without manual calculations.
✅ Avoid human error – Based on exact formulas and real data.
✅ Easy to use – Just enter the data and get the result automatically.
✅ Accessible and free – Available online without the need for additional software.

Use the best tool to optimize your results and your nutritional strategy.

Sustainable Weight Loss Calculator FAQs

How to easily calculate sustainable weight loss?
Just enter your daily calorie deficit and you'll get an automatic weekly and monthly estimate.

What is the Sustainable Weight Loss Calculator for?
It helps you set realistic weight loss goals to avoid the rebound effect and protect your health.

What is the formula for sustainable weight loss?
📐 Formula: Daily deficit * 7 / 7700 = kg lost per week.

What calorie deficit is safe for weight loss?
A deficit of between 300 and 700 calories per day is considered healthy and sustainable.

Can you safely lose 5 kg in a month?
It depends on your metabolism, but the ideal is between 2 and 4 kg per month to avoid negative effects.

What happens if I lose weight too quickly?
You can lose muscle mass, slow down your metabolism, and affect your hormonal health.

What is the minimum time to see real results?
Between 3 to 6 weeks of consistency are usually necessary to notice visible progress.

Does this calculator work for all body types?
Yes, but it is recommended that you seek professional advice if you have medical conditions.

Is it better to lose weight in weeks or months?
Measuring by week helps you make more precise adjustments and stay focused.

What other factors affect weight loss?
Sleep, stress, physical activity, and hydration directly influence your results.