Keto Weight Loss Calculator
Losing weight while following a ketogenic diet requires more than simply cutting carbohydrates. Understanding your daily calorie requirements, setting realistic weight goals, and maintaining an appropriate balance of protein, fat, and carbohydrates can help you develop a more structured weight management plan.
Our free Keto Weight Loss Calculator helps you estimate how many calories you may need each day, how much weight you want to lose, and approximately how long it could take to reach your target weight.
The calculator uses your age, sex, current weight, height, activity level, and desired weight to estimate your daily energy needs. It also allows you to choose a calorie deficit, daily net carbohydrate allowance, and protein target.
Based on this information, the tool calculates your estimated maintenance calories, suggested daily calorie intake, weekly weight change, and approximate weight loss timeline.
Additionally, it provides daily ketogenic macronutrient targets, including net carbohydrates, protein, and fat.
Whether you are beginning a ketogenic diet or monitoring an existing weight loss plan, our Keto Weight Loss Calculator online can help you understand the relationship between calorie intake, macronutrients, and your weight management goals.
However, weight loss is not always predictable. Individual results depend on metabolism, activity, dietary adherence, water balance, health conditions, and changes in energy expenditure.
The calculator provides mathematical estimates rather than guaranteed weight loss predictions.
What Is a Keto Weight Loss Calculator?
A Keto Weight Loss Calculator is an online nutrition and weight management tool that estimates daily calorie requirements and possible weight loss progress while following a ketogenic eating plan.
A ketogenic diet generally involves restricting carbohydrates, consuming adequate protein, and obtaining a relatively large proportion of calories from dietary fat.
Reducing carbohydrates can encourage the body to produce ketones, which can serve as an alternative energy source.
However, nutritional ketosis does not automatically guarantee weight loss.
Long-term changes in body weight are influenced by overall energy intake, energy expenditure, eating habits, and individual biological factors.
Our Keto Weight Loss Calculator combines calorie estimation with customizable keto macronutrient targets.
It provides estimates for:
- Current weight and target weight
- Total weight you want to lose
- Daily maintenance calories
- Suggested daily calorie target
- Estimated weekly weight loss
- Approximate time needed to reach your target
- Daily net carbohydrate allowance
- Daily protein and fat targets
- Calories supplied by carbohydrates, protein, and fat
These estimates can help you plan your dietary intake and monitor your weight management goals.
How to Use the Keto Weight Loss Calculator
Using our free Keto Weight Loss Calculator is straightforward. Follow these steps to calculate your estimated daily calories, keto macros, and weight loss timeline.
Step 1: Enter Your Age
Start by entering your age in years.
The calculator accepts ages between 18 and 120.
Age is important because estimated resting energy expenditure changes throughout adulthood.
For example:
Age = 35 years
The calculator uses your age when estimating your resting calorie requirements.
Step 2: Select Your Sex
Choose the sex option used for calculating resting energy expenditure.
The available options are:
Female: Uses the female constant in the Mifflin-St Jeor equation.
Male: Uses the male constant in the Mifflin-St Jeor equation.
These values are used for population-based calorie estimates.
Individual metabolic requirements may differ from the calculated result.
Step 3: Enter Your Current Weight
Enter your current body weight.
The calculator supports:
Kilograms (kg): For example, 90 kg.
Pounds (lb): For example, 198 lb.
You can choose whichever measurement system you prefer.
The calculator automatically converts pounds into kilograms when necessary.
Step 4: Enter Your Height
Enter your height using one of the available measurement systems.
The calculator supports centimeters, feet and inches, and total inches.
For example:
Height = 175 centimeters
Or:
Height = 5 feet 9 inches
When using feet and inches, enter the feet measurement first and then provide the additional inches.
Accurate height measurements are important because they influence calorie estimates and BMI screening.
Step 5: Enter Your Target Weight
Enter the body weight you would like to reach.
For example:
Current weight = 90 kg
Target weight = 80 kg
The calculator determines the difference between your current weight and your target.
Weight to Lose = Current Weight − Target Weight
In this example:
90 − 80 = 10 kg
The calculator accepts target weights in either kilograms or pounds.
Your target weight must be lower than your current weight because the tool is designed specifically for weight loss estimates.
Step 6: Select Your Activity Level
Choose the activity level that best represents your typical daily routine.
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little exercise | 1.2 |
| Lightly Active | Exercise 1–3 days weekly | 1.375 |
| Moderately Active | Exercise 3–5 days weekly | 1.55 |
| Very Active | Exercise 6–7 days weekly | 1.725 |
| Extra Active | Very demanding physical activity | 1.9 |
The calculator uses the activity multiplier to estimate Total Daily Energy Expenditure (TDEE).
This represents the approximate number of calories your body uses each day.
Step 7: Choose Your Daily Calorie Deficit
Select how many calories you want to subtract from your estimated maintenance requirements.
The calculator provides three options.
Maintenance: No planned calorie deficit.
250-Calorie Deficit: Subtracts 250 calories from estimated maintenance needs.
500-Calorie Deficit: Subtracts 500 calories from estimated maintenance needs.
The default selection is a 500-calorie daily deficit.
A larger deficit may produce faster initial weight changes, but it is not necessarily appropriate for everyone.
The calculator will not display a suggested calorie target below 1,200 calories per day.
This cutoff is a tool safeguard, not a universal minimum appropriate for every adult.
Step 8: Select Your Daily Net Carb Target
Choose your preferred daily net carbohydrate allowance.
The calculator offers four options.
| Net Carb Target | Description |
|---|---|
| 20 grams | Very low carbohydrate |
| 25 grams | Low carbohydrate |
| 30 grams | Default keto target |
| 50 grams | Less restrictive approach |
The default setting is 30 grams of net carbohydrates daily.
These values are selectable dietary targets rather than guarantees of ketosis.
Step 9: Choose Your Protein Target
Select your preferred protein intake based on body weight.
Available options include:
1.2 g/kg: Lower protein target.
1.4 g/kg: Default protein target.
1.6 g/kg: Moderate-to-higher protein target.
1.8 g/kg: Higher protein target.
For example, if you weigh 80 kilograms and select 1.4 g/kg:
Protein = 80 × 1.4
Daily Protein = 112 grams
Step 10: Click Calculate
After entering your information, click the Calculate button.
The calculator displays your estimated maintenance calories, suggested daily calorie intake, weekly weight change, approximate timeline, and daily keto macros.
To begin another calculation, click Reset.
Keto Weight Loss Calculator Formula
Our Keto Weight Loss Calculator uses established energy estimation equations and simplified weight change calculations.
Understanding the formulas can help you interpret your results.
1. Calculate Basal Metabolic Rate (BMR)
The calculator uses the Mifflin-St Jeor equation to estimate resting energy expenditure.
This is commonly called BMR in online calculators, although the equation estimates resting metabolic rate rather than directly measuring basal metabolism.
For Males:
BMR = (10 × Weight in kg) + (6.25 × Height in cm) − (5 × Age) + 5
For Females:
BMR = (10 × Weight in kg) + (6.25 × Height in cm) − (5 × Age) − 161
For example, consider a 35-year-old male weighing 90 kilograms and measuring 175 centimeters tall.
BMR = (10 × 90) + (6.25 × 175) − (5 × 35) + 5
BMR = 900 + 1,093.75 − 175 + 5
Estimated BMR = 1,823.75 kcal
2. Calculate Total Daily Energy Expenditure
Total Daily Energy Expenditure estimates daily calorie use after accounting for physical activity.
TDEE = BMR × Activity Multiplier
For example:
BMR = 1,823.75
Activity multiplier = 1.55
TDEE = 1,823.75 × 1.55
TDEE = 2,826.8125
Estimated Maintenance Calories = 2,827 kcal
The calculator rounds maintenance calories to the nearest whole number before applying the selected deficit.
3. Calculate Daily Calorie Target
The calculator subtracts your selected calorie deficit from estimated maintenance calories.
Daily Calorie Target = Maintenance Calories − Daily Calorie Deficit
For example:
Maintenance calories = 2,827
Daily deficit = 500
Daily calories = 2,827 − 500
Suggested Daily Calories = 2,327 kcal
This is an estimated calorie target for general planning.
4. Calculate Weight to Lose
The calculator subtracts your target weight from your current weight.
Weight to Lose = Current Weight − Target Weight
For example:
Current weight = 90 kg
Target weight = 80 kg
Weight to lose = 90 − 80
Weight to Lose = 10 kg
5. Calculate Estimated Weekly Weight Loss
The calculator uses a simplified energy-balance approximation.
Approximately 7,700 calories are treated as equivalent to one kilogram of body weight change.
Weekly Weight Loss (kg) = (Daily Calorie Deficit × 7) ÷ 7,700
For a 500-calorie daily deficit:
Weekly loss = (500 × 7) ÷ 7,700
Weekly loss = 3,500 ÷ 7,700
Estimated Weekly Weight Loss = 0.45 kg
This corresponds to approximately one pound per week.
The calculation is a simplified estimate. Actual body weight changes do not follow a perfectly linear pattern.
6. Calculate Estimated Time to Target
The calculator divides the total weight to lose by estimated weekly weight loss.
Estimated Weeks = Weight to Lose ÷ Weekly Weight Loss
For example:
Weight to lose = 10 kg
Weekly loss = 0.4545 kg
Estimated time = 10 ÷ 0.4545
Estimated Time = 22 Weeks
This corresponds to approximately 5.1 months.
The calculator uses an average of 4.345 weeks per month when converting weeks into months and rounds the displayed month estimate upward.
The timeline is mathematical, not a guaranteed completion date.
7. Calculate Daily Protein Requirements
Protein intake is calculated using current body weight.
Protein (g) = Current Weight (kg) × Protein Factor
For example:
Current weight = 90 kg
Protein factor = 1.4 g/kg
Protein = 90 × 1.4
Daily Protein = 126 grams
8. Calculate Carbohydrate Calories
Carbohydrates are estimated to provide four calories per gram.
Carbohydrate Calories = Net Carb Target × 4
Example:
Net carbs = 30 grams
Carb calories = 30 × 4
Carbohydrate Calories = 120 kcal
9. Calculate Protein Calories
Protein provides approximately four calories per gram.
Protein Calories = Protein Grams × 4
Example:
Protein = 126 grams
Protein calories = 126 × 4
Protein Calories = 504 kcal
10. Calculate Fat Requirements
The calculator assigns the remaining calories to fat.
Fat Calories = Daily Calorie Target − Carb Calories − Protein Calories
Then:
Fat Grams = Fat Calories ÷ 9
Example:
Daily calories = 2,327
Carb calories = 120
Protein calories = 504
Fat calories = 2,327 − 120 − 504
Fat calories = 1,703
Fat grams = 1,703 ÷ 9
Daily Fat Target = 189.2 grams
The calculator displays fat grams rounded to the nearest whole number.
Keto Weight Loss Calculator Example
Consider a 35-year-old male who wants to lose 10 kilograms while following a ketogenic eating plan.
He enters the following information:
| Input | Value |
|---|---|
| Age | 35 years |
| Sex | Male |
| Current Weight | 90 kg |
| Target Weight | 80 kg |
| Height | 175 cm |
| Activity Level | Moderately Active |
| Daily Calorie Deficit | 500 kcal |
| Net Carb Target | 30 g |
| Protein Factor | 1.4 g/kg |
Step 1: Calculate Maintenance Calories
Estimated BMR = 1,823.75 kcal
Activity multiplier = 1.55
Maintenance calories = 1,823.75 × 1.55
Maintenance Calories = 2,827 kcal
Step 2: Calculate Daily Calorie Target
Daily calories = 2,827 − 500
Daily Calories = 2,327 kcal
Step 3: Calculate Weight to Lose
Weight difference = 90 − 80
Weight to Lose = 10 kg
Step 4: Calculate Weekly Weight Loss
Weekly loss = (500 × 7) ÷ 7,700
Estimated Weekly Loss = 0.45 kg
Step 5: Calculate Weight Loss Timeline
Estimated weeks = 10 ÷ 0.4545
Estimated Time = 22 Weeks
The calculator displays approximately six months after rounding the month estimate upward.
Step 6: Calculate Keto Macros
Net carbohydrates = 30 grams
Protein = 90 × 1.4 = 126 grams
Carbohydrate calories = 30 × 4 = 120 kcal
Protein calories = 126 × 4 = 504 kcal
Fat calories = 2,327 − 120 − 504
Fat calories = 1,703 kcal
Fat grams = 1,703 ÷ 9
Fat = 189.2 grams
Final Calculator Results
| Measurement | Result |
|---|---|
| Current Weight | 90 kg |
| Target Weight | 80 kg |
| Weight to Lose | 10 kg |
| Maintenance Calories | 2,827 kcal |
| Suggested Daily Calories | 2,327 kcal |
| Estimated Weekly Weight Change | 0.45 kg |
| Estimated Time to Target | 22 Weeks |
| Approximate Timeline | 6 Months |
| Net Carbohydrates | 30 g |
| Protein | 126 g |
| Fat | 189 g |
| Calories from Carbs | 120 kcal |
| Calories from Protein | 504 kcal |
| Calories from Fat | 1,703 kcal |
These results demonstrate how the calculator combines calorie estimation, weight loss projections, and keto macronutrient planning.
The projected timeline assumes a constant calorie deficit and does not account for metabolic adaptation or other changes over time.
How Much Weight Can You Lose on Keto Per Week?
The amount of weight someone loses on a ketogenic diet varies significantly.
Factors include starting body weight, calorie intake, physical activity, adherence, medication use, and individual metabolism.
The calculator provides two calorie deficit options for weight loss.
250-Calorie Daily Deficit
A 250-calorie daily deficit produces a theoretical weekly energy deficit of:
250 × 7 = 1,750 calories
Estimated weight loss:
1,750 ÷ 7,700 = 0.23 kg
Estimated Weekly Weight Loss = 0.23 kg
This equals approximately 0.5 pounds per week.
500-Calorie Daily Deficit
A 500-calorie daily deficit produces:
500 × 7 = 3,500 calories
Estimated weight loss:
3,500 ÷ 7,700 = 0.45 kg
Estimated Weekly Weight Loss = 0.45 kg
This equals approximately one pound per week.
These calculations provide theoretical estimates rather than guaranteed weekly changes.
Why Is Initial Keto Weight Loss Sometimes Faster?
Some people experience relatively rapid weight changes during the first days or weeks of carbohydrate restriction.
This does not necessarily mean they are losing body fat at the same rate.
The body stores carbohydrates in the form of glycogen.
Glycogen is associated with stored water.
When carbohydrate intake decreases, glycogen stores may decline, and the body may release some of the associated water.
This can produce an initial reduction in scale weight.
However, water loss and fat loss are different processes.
As the body adapts, the rate of weight change may slow.
Our calculator estimates weight loss from a selected calorie deficit and does not separately predict changes in water or glycogen.
How Long Does It Take to Lose 20 Pounds on Keto?
The answer depends on your calorie deficit and individual circumstances.
For example, suppose your goal is to lose 20 pounds.
With a theoretical average loss of one pound per week:
20 ÷ 1 = 20 weeks
Estimated Time = 20 Weeks
With a theoretical average loss of half a pound per week:
20 ÷ 0.5 = 40 weeks
Estimated Time = 40 Weeks
These timelines are simplified estimates.
Actual progress may be faster or slower, and weight loss often becomes less predictable as body weight changes.
Use the calculator's timeline as a planning reference rather than a deadline.
How Many Carbs Should You Eat on Keto for Weight Loss?
Many ketogenic eating plans limit carbohydrates to approximately 20–50 grams daily.
However, carbohydrate restriction alone does not guarantee fat loss.
Our calculator provides four selectable net carbohydrate targets.
20 Grams of Net Carbs
A 20-gram target represents a relatively strict carbohydrate limit.
25 Grams of Net Carbs
This target provides slightly greater flexibility while maintaining low carbohydrate intake.
30 Grams of Net Carbs
The calculator uses 30 grams as its default setting.
50 Grams of Net Carbs
A 50-gram target allows more carbohydrates.
Some individuals may maintain ketosis at this level, while others may require a lower intake.
The appropriate target depends on individual needs and dietary preferences.
How Much Protein Should You Eat on Keto for Weight Loss?
Protein is important during weight management because it supports muscle maintenance and normal bodily functions.
Our calculator provides four protein factors.
| Protein Factor | Protein for 80 kg Body Weight |
|---|---|
| 1.2 g/kg | 96 g |
| 1.4 g/kg | 112 g |
| 1.6 g/kg | 128 g |
| 1.8 g/kg | 144 g |
The default selection is 1.4 grams per kilogram of current body weight.
Your appropriate protein intake may depend on age, activity level, body composition, and health conditions.
People with certain kidney conditions may require individualized recommendations.
How Does the Calculator Determine Fat Intake?
Fat supplies the remaining calories after carbohydrate and protein calories are accounted for.
For example:
Daily calorie target = 1,800
Net carbs = 25 grams
Protein = 120 grams
Carbohydrate calories = 25 × 4 = 100
Protein calories = 120 × 4 = 480
Remaining calories = 1,800 − 100 − 480
Fat calories = 1,220
Fat grams = 1,220 ÷ 9
Daily Fat Target = 135.6 grams
This calculation provides a macro distribution that matches the estimated daily calorie target.
For overall nutritional quality, consider including sources of unsaturated fats such as olive oil, avocados, nuts, seeds, and fatty fish.
Benefits of Using Our Free Keto Weight Loss Calculator
Our online calculator offers several useful features for ketogenic weight management.
Personalized Calorie Estimates
The calculator estimates resting energy expenditure and daily maintenance calories using your personal information.
Custom Weight Goals
Enter your current weight and desired target weight to calculate how much you want to lose.
Estimated Weekly Weight Loss
Choose a 250- or 500-calorie deficit to view a theoretical weekly weight change.
Approximate Goal Timeline
The calculator estimates how many weeks and months may be required to reach your target weight.
Flexible Net Carb Targets
Choose from 20, 25, 30, or 50 grams of daily net carbohydrates.
Adjustable Protein Intake
Select protein targets ranging from 1.2 to 1.8 grams per kilogram of body weight.
Automatic Fat Calculation
The calculator assigns remaining calories to fat after accounting for protein and carbohydrates.
Supports Multiple Measurement Systems
Enter weight in kilograms or pounds and height in centimeters, feet and inches, or total inches.
Free and Convenient
Our Keto Weight Loss Calculator provides instant estimates without requiring payment.
Important Limitations of Weight Loss Calculators
Although calorie calculators can be helpful, several limitations should be considered.
Energy expenditure changes over time. As body weight decreases, daily calorie requirements may also decline.
Weight loss is not perfectly linear. Actual progress may vary from week to week.
Water weight can affect scale measurements. Changes in hydration, glycogen, and sodium intake can influence body weight.
Calorie estimates are not exact. The Mifflin-St Jeor equation provides an estimate rather than a direct measurement.
Dietary adherence varies. Consistency and individual eating habits can affect outcomes.
Medical conditions and medications matter. Some conditions and treatments influence appetite, metabolism, and body weight.
For these reasons, the estimated completion date should not be treated as a guaranteed timeline.
Tips for Sustainable Keto Weight Loss
A sustainable weight management approach should consider nutritional quality, adequate energy intake, and overall health.
Choose an Appropriate Calorie Deficit
A larger calorie deficit is not necessarily better.
Choose an approach that allows you to meet nutritional requirements.
Maintain Adequate Protein Intake
Protein supports muscle maintenance, especially when reducing calorie intake.
Include Low-Carb Vegetables
Vegetables such as broccoli, spinach, cauliflower, zucchini, and leafy greens can provide fiber, vitamins, and minerals.
Prioritize Healthy Fat Sources
Choose foods such as olive oil, avocados, nuts, seeds, and fatty fish more often than foods high in saturated fat.
Stay Physically Active
Regular movement supports cardiovascular health, physical fitness, and weight management.
Resistance training can also help preserve muscle during weight loss.
Monitor Long-Term Trends
Daily body weight can fluctuate.
Review longer-term changes rather than focusing exclusively on individual weigh-ins.
Get Adequate Sleep
Sleep plays an important role in overall health and can influence appetite regulation.
Most adults generally need at least seven hours of sleep per night.
Seek Professional Guidance When Needed
A registered dietitian or qualified healthcare professional can help you determine whether a ketogenic eating plan is appropriate for your health needs.
Is Keto Weight Loss Safe for Everyone?
A ketogenic diet may not be suitable for everyone.
Substantial carbohydrate restriction can affect blood glucose levels and medication requirements.
People with diabetes, particularly those using insulin or sulfonylureas, should consult their healthcare team before making major carbohydrate reductions.
Individuals taking SGLT2 inhibitors require particular caution because ketogenic diets may increase the risk of ketoacidosis.
Pregnant or breastfeeding individuals and people with certain kidney, liver, pancreatic, or metabolic conditions may also require specialized guidance.
People with a history of eating disorders should seek professional advice before beginning restrictive dietary plans.
Our calculator includes safeguards for unusually low calorie targets and underweight BMI results, but these checks do not establish that a calculated plan is safe for every individual.
Frequently Asked Questions (FAQs)
1. What is a Keto Weight Loss Calculator?
A Keto Weight Loss Calculator is an online tool that estimates daily calorie requirements, theoretical weekly weight loss, and the approximate time needed to reach a target weight.
Our calculator also provides suggested daily ketogenic macronutrients, including net carbohydrates, protein, and fat.
2. How does the Keto Weight Loss Calculator work?
The calculator uses your age, sex, weight, height, and activity level to estimate daily maintenance calories.
It then subtracts your selected calorie deficit and calculates theoretical weekly weight loss.
Your current and target weights are used to estimate the time required to reach your goal.
3. How much weight can I lose on keto in one week?
Weight loss varies between individuals.
Using the calculator's simplified model, a 250-calorie daily deficit corresponds to approximately 0.5 pounds per week, while a 500-calorie deficit corresponds to approximately one pound per week.
Actual changes may differ because of water balance, metabolism, and other factors.
4. How long does it take to lose 20 pounds on keto?
The timeline depends on your average weight loss rate.
At a theoretical rate of one pound per week, losing 20 pounds would take approximately 20 weeks.
At half a pound per week, it would take approximately 40 weeks.
These are mathematical estimates rather than guaranteed outcomes.
5. How many calories should I eat on keto to lose weight?
Your calorie requirements depend on age, sex, weight, height, activity, and health circumstances.
Our calculator estimates maintenance calories and allows you to choose a daily deficit of 250 or 500 calories.
The resulting target provides a starting estimate rather than an individualized medical recommendation.
6. How many net carbs should I eat on keto for weight loss?
Many ketogenic eating plans use carbohydrate targets of approximately 20–50 grams per day.
Our calculator provides options of 20, 25, 30, and 50 grams.
However, carbohydrate restriction alone does not guarantee weight loss or ketosis.
7. Does keto help you lose weight faster?
Some people experience rapid initial scale weight changes after reducing carbohydrates.
Part of this change may result from reduced glycogen and associated water.
Long-term fat loss depends on several factors, including energy balance, dietary adherence, and individual physiology.
8. Can I calculate keto weight loss using pounds and feet?
Yes. Our Keto Weight Loss Calculator supports kilograms and pounds for weight measurements.
You can enter height in centimeters, feet and inches, or total inches.
The calculator automatically converts measurements when necessary.
9. Does the calculator estimate how long it will take to reach my goal weight?
Yes. The calculator estimates the time required to reach your target weight using your selected calorie deficit and the simplified 7,700-calorie-per-kilogram approximation.
If you select maintenance calories with no deficit, it does not calculate a weight loss timeline.
Actual results may differ from the estimate.
10. Is the Keto Weight Loss Calculator free to use?
Yes. Our Keto Weight Loss Calculator is completely free to use.
You can estimate daily calories, weekly weight change, time to your target weight, and ketogenic macronutrient requirements without paying a fee.
You can also repeat calculations with different weight goals, calorie deficits, activity levels, and carbohydrate targets.
Conclusion
Planning weight loss while following a ketogenic diet involves understanding your calorie requirements, selecting appropriate macronutrient targets, and setting realistic expectations about progress.
Our free Keto Weight Loss Calculator helps simplify this process by estimating daily maintenance calories, suggested calorie intake, theoretical weekly weight change, and approximate time to reach your goal weight.
The calculator also provides daily net carbohydrate, protein, and fat targets to support ketogenic meal planning.
With customizable calorie deficits, flexible carb limits, multiple protein options, and support for both US and metric measurements, the tool provides a convenient starting point for exploring your weight management goals.
Remember that weight loss does not follow a perfectly predictable schedule. Actual results depend on individual metabolism, dietary adherence, changes in activity, water balance, and other health factors.
The calculator's estimates should be used for general planning rather than as guaranteed outcomes or medical prescriptions.
Use our free Keto Weight Loss Calculator above to estimate your daily keto calories, calculate your macros, and explore how long it might take to reach your target weight.
For personalized weight management advice, particularly if you have a medical condition or take medication, consult a qualified healthcare professional.