Keto Weight Loss Timeline Calculator
A realistic projection — including the week-one water drop — with every assumption written down.
How fast do you lose weight on keto? Often 1–3 kg in the first week (mostly water), then around 0.5–1 kg per week depending on the energy deficit.
Assumptions
- Week one includes an estimated 1.5–2.5 kg of water as glycogen empties. This is not fat.
- After that, fat loss is estimated at about 7,700 kcal per kg — a common approximation that overstates loss over long periods, because energy needs fall as weight falls.
- The calculator slows the rate by 10% for each 10% of body weight lost to reflect that adaptation.
Treat the date as a rough guide, not a promise. Real progress is uneven: plateaus of one to three weeks are normal. See why keto weight loss stalls.
Frequently asked questions
How fast do you lose weight on keto?
Often 1–3 kg in the first week (mostly water), then around 0.5–1 kg per week depending on the energy deficit.
Is keto weight loss just water?
The first week is mostly water. Ongoing loss after that is fat, provided you are in an energy deficit.