How to lose 20 kg
To lose 20 kg with a moderate daily deficit of 500 calories, it would take approximately 14 months for a typical 30-year-old male (175 cm, 80 kg, sedentary), or about 14 months for a typical 30-year-old female (160 cm, 60 kg, sedentary).
These are rough estimates. Your actual calorie needs depend on your age, gender, height, weight, and activity level. Use the calculator below to get a personalized estimate.
Enter your parameters below to get a personalized estimate
Adjust the parameters below to see projections based on your own body metrics.
To lose 20 kg in 4 weeks, you would need to eat approximately 0 calories per day, given your TDEE of 2099 kcal/day. After reaching your goal, your maintenance intake would be approximately 1859 kcal/day.
Warning: Eating below 1,200 kcal/day is generally not recommended without medical supervision. Consider a longer timeframe — at 1,200 kcal/day it would take approximately 2.2 months.
Estimated from your parameters
2099 kcal/day
| Daily Calories | 1 Week | 2 Weeks | 1 Month | 3 Months |
|---|---|---|---|---|
| 0 kcalYour goal (-100%) | 78.1 kg | 76.2 kg | 72 kg | 57.1 kg |
| 1679 kcal-20% | 79.6 kg | 79.2 kg | 78.4 kg | 75.4 kg |
| 1889 kcal-10% | 79.8 kg | 79.6 kg | 79.2 kg | 77.7 kg |
| 2099 kcalMaintenance | 80 kg | 80 kg | 80 kg | 80 kg |
| 2308 kcal+10% | 80.2 kg | 80.4 kg | 80.8 kg | 82.3 kg |
| 2518 kcal+20% | 80.4 kg | 80.8 kg | 81.6 kg | 84.6 kg |
This calculator is for informational purposes only and is not medical advice. Always consult a doctor or healthcare provider before making changes to your diet.