Calculator › Lose 20 kg
How long to lose 20 kg?
Losing 20 kg of body fat means a total energy deficit of about 644,336 kJ (154,000 Cal). The pace you choose decides the timeline.
| Pace | Time | Daily deficit |
|---|---|---|
| Gentle (0.25 kg/wk) | 80 weeks | 1,151 kJ (275 Cal) |
| Steady (0.5 kg/wk) | 40 weeks | 2,301 kJ (550 Cal) |
| Faster (0.75 kg/wk) | 27 weeks | 3,452 kJ (825 Cal) |
| Aggressive (1 kg/wk) | 20 weeks | 4,602 kJ (1100 Cal) |
For most people, a steady pace of 0.5 kg a week (40 weeks for 20 kg) is the easiest to sustain. These are estimates: your body adapts as you lose weight.
Get your personal daily kJ target →