Weight Loss Goal Calculator
GLP-1 targets, weekly pace & timeline
Set a realistic weight-loss goal using the charts below — how fast you lose at a given calorie deficit, the average results from GLP-1 trials (for example Wegovy ~15% and Zepbound ~21%), and how to turn a target into a weekly pace and timeline.
How to set a weight-loss goal
A realistic weight-loss goal has three parts: how much, how fast, and how you will hold the deficit. For most people a 5–10% loss is a strong first target and already improves blood pressure, blood sugar, and cholesterol.
Weight loss comes from an energy deficit — roughly 7700 kcal under maintenance per kilogram of fat (about 3500 kcal per pound). A daily deficit of 250–1000 kcal gives a sustainable 0.25–0.9 kg (about 0.5–2 lb) per week. GLP-1 medications such as semaglutide and tirzepatide mainly help by lowering appetite, which makes that deficit easier to keep.
Calorie deficit to weekly weight loss
| Daily calorie deficit | Weekly weight loss |
|---|---|
| 250 kcal/day | ~0.25 kg (0.5 lb)Best |
| 500 kcal/day | ~0.45 kg (1 lb) |
| 750 kcal/day | ~0.7 kg (1.5 lb) |
| 1000 kcal/day | ~0.9 kg (2 lb) |
Average weight loss in GLP-1 trials (top maintenance dose)
| Medication | Avg. total weight loss | Trial duration (weeks) |
|---|---|---|
| Liraglutide (Saxenda) | ~8% | 56Best |
| Semaglutide 2.4 mg (Wegovy) | ~15% | 68 |
| Tirzepatide 15 mg (Zepbound) | ~21% | 72 |
| Retatrutide 12 mg (phase 2) | ~24% | 48 |
How to set a realistic weight-loss goal
How to read these numbers safely
The medication percentages are population averages from clinical trials at the top maintenance dose; your result can be higher or lower depending on dose, adherence, diet, activity, and physiology. Use them to set expectations, not as a promise.
Aim for steady, sustainable loss rather than the fastest possible; keep protein, fluids, and sleep adequate, and bring your weight log and medication history to your clinician instead of self-escalating the dose. This tool is for planning, not medical advice.
Frequently Asked Questions
In trials at the top maintenance dose, average total body-weight loss was about 8% for liraglutide (Saxenda), 15% for semaglutide 2.4 mg (Wegovy), 21% for tirzepatide 15 mg (Zepbound), and 24% for retatrutide in phase 2. Your result depends on dose, adherence, diet, and activity.
Start with a 5–10% loss, convert it to kg or lb, then pick a sustainable pace of 0.25–0.9 kg (0.5–2 lb) per week. Divide the target by the weekly pace for a rough timeline — for example, 7.2 kg at 0.5 kg/week is about 14 weeks.
About 1100 kcal per day, since roughly 7700 kcal equals 1 kg of fat. Most people find 250–500 kcal/day (0.25–0.5 kg per week) more sustainable, and GLP-1 medication makes that deficit easier to hold.
Beyond about 1% of body weight per week, you risk losing more muscle and feeling worse. On a GLP-1, let appetite and side effects set the pace rather than aiming for the largest possible deficit.
Yes. Shotlee logs your weight trend, doses, and side effects, and compares your actual loss against the benchmark so you can see if you are on pace.
Track Your Weight Loss Trend in Shotlee
Free dose logging, weight-trend charts, and side-effect tracking for your complete protocol.
