Weight Week By Week
Track your weight loss or gain week by week. Enter starting weight, target weight, and duration for projected weekly progression with charts and breakdowns.
About This Calculator
The Weight Week By Week Calculator helps you plan and visualize your weight loss or weight gain journey by breaking down your total goal into weekly targets. Whether you are aiming to lose weight for health reasons, build mass for fitness goals, or simply track a gradual body composition change, this tool provides a clear week-by-week roadmap to keep you on track.
The calculator uses a simple linear projection formula: Weekly Change = (Target Weight — Starting Weight) / Number of Weeks. For example, if you want to go from 80 kg to 75 kg in 10 weeks, you would need to lose 0.5 kg per week. The calculator then generates your projected weight for each week, showing you exactly where you should be at any point in your journey. While real weight changes are rarely perfectly linear due to daily fluctuations, this gives you a reliable average target to aim for.
Regional Notes
India (IN): Weight is typically measured in kilograms. The Indian Council of Medical Research (ICMR) recommends a healthy weight loss rate of 0.5 to 1 kg per week. For weight management, maintaining a BMI between 18.5 and 24.9 is generally advised for the general population.
United States (US): Weight is measured in pounds. The CDC recommends losing 1 to 2 lbs per week for sustainable weight loss. For healthy weight gain, particularly for athletes and those recovering from illness, 0.5 to 1 lb per week is considered appropriate when combined with resistance training.
United Kingdom (UK): Weight is measured in kilograms. The NHS advises losing 0.5 to 1 kg per week for healthy weight management. The National Institute for Health and Care Excellence (NICE) recommends setting realistic weight loss goals of 5% to 10% of initial body weight over 3 to 6 months.
Frequently Asked Questions
How does the Weight Week By Week calculator work?
Enter your starting weight, target weight, and the number of weeks to reach your goal. The calculator computes your total weight change needed and divides it evenly across the weeks to show your projected weight at each week interval.
How much weight can I safely lose per week?
Health experts recommend losing 0.5 to 1 kg (1 to 2 lbs) per week for sustainable and healthy weight loss. Losing weight faster than this may lead to muscle loss, nutritional deficiencies, and is often not sustainable long-term.
How much weight gain is healthy per week?
For healthy weight gain, aim for 0.25 to 0.5 kg (0.5 to 1 lb) per week. This rate supports muscle growth rather than fat accumulation when combined with proper nutrition and strength training.
Can I use this calculator for both weight loss and weight gain?
Yes, the calculator works for both weight loss (target weight lower than starting weight) and weight gain (target weight higher than starting weight). It shows positive values for weight gain and negative values for weight loss.
What units does the calculator support?
The calculator automatically adapts to your region. Users in the United States see pounds (lbs), while users in India, the UK, and other countries see kilograms (kg). The calculations are equally accurate in both units.
Can I share my weight progression plan?
Yes, the calculator saves your inputs in the URL so you can bookmark or share the exact calculation. Simply copy the URL from your browser after calculating to share your weight progression plan.
What is the maximum number of weeks I can plan for?
The calculator supports planning up to 104 weeks (2 years) to accommodate long-term weight management goals. For best results, set realistic short-term targets of 8 to 12 weeks at a time.
Is the weekly weight change evenly distributed in reality?
No, real weight changes are rarely perfectly linear. Daily fluctuations from water retention, food intake, hormonal changes, and activity levels cause variations. This calculator provides an average projection to help you set realistic expectations and track overall progress.