Enter your current and target weight. You will see two illustrations at your height, the change in kilograms and per cent, your BMI category before and after, and how long the change is likely to take at a safe rate of 0.5–1 kg a week.
Before and after weight visualizer
Setting a realistic target
NICE and the NHS recommend aiming for a 5% to 10% weight loss first. It is enough to improve blood pressure, cholesterol and blood sugar, and it is far easier to keep off than a dramatic drop. Once you have reached it and kept it off for a few months, you can set the next goal.
| Starting weight | 5% loss | 10% loss | Time at 0.5–1 kg/week (10%) |
|---|---|---|---|
| 70 kg (11 st) | 3.5 kg | 7 kg | 7–14 weeks |
| 85 kg (13 st 5 lb) | 4.3 kg | 8.5 kg | 9–17 weeks |
| 100 kg (15 st 10 lb) | 5 kg | 10 kg | 10–20 weeks |
| 120 kg (18 st 13 lb) | 6 kg | 12 kg | 12–24 weeks |
Weight gain visualizer
You can also use this tool to picture healthy weight gain – just enter a target above your current weight. If you are underweight, aim to gain about 0.25–0.5 kg a week with nourishing food and strength exercise. See the healthy weight gain guide.
Track your progress
Frequently asked questions
Can I see what I will look like after weight loss?
This tool shows an illustration of your body shape at your target weight based on BMI. Real results depend on where your body loses fat and whether you keep muscle.
How long will it take to reach my target?
At the NHS-recommended rate of 0.5 to 1 kg a week, each kilogram takes 1 to 2 weeks. The tool shows the range for your target.
What is a good first weight loss goal?
Losing 5% of your starting weight is a good first goal, then 10%.
Related tools and guides
About this page
Sources
Medical disclaimer: this tool gives an estimate for adults and is not a diagnosis or medical advice. bmicalculatornhs.net is independent and not affiliated with the NHS. Speak to your GP, pharmacist or another qualified health professional about your own health. Full disclaimer.