A realistic timeline

Slow and steady is the version that lasts. Here's roughly how long, at a pace most health guidance considers safe.

Weight now (lb) Goal weight (lb) Daily eating change Walking per day

How this works#

It estimates walking calories at 2 mph with the MET method for your current weight, adds your eating change, and uses the common rule of thumb of about 3,500 kcal per pound. That rule overstates loss over long periods (bodies adapt), so the estimate also slows as your weight drops and never goes faster than about 1% of body weight per week.

Talk to your doctor or a registered dietitian about a plan that's right for you, especially if you have a health condition or take medicines that affect weight or blood sugar.

Last reviewed October 30, 2026 · Updated November 1, 2026 · Sources · General information, not medical advice.