Plan your target
Choose a mode below. All calculations use the activity factor you select and assume 7,700 kcal per kilogram for weight change.
Results
أدخل بياناتك and mode to see calorie targets, timelines, and macros.
Check the highlighted inputs and try again.
Estimated السعرات اليومية (TDEE)
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هدف السعرات اليومي
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Estimated time to target
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التغير الأسبوعي (approx.)
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Advisory
Macro breakdown
Projected weekly weight
| Week | الوزن | السعرات اليومية (TDEE) |
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Adjust inputs to preview the trajectory. Projections assume constant activity and a linear calorie-to-weight relationship.
Projections recalc each week using your chosen method. Real outcomes vary with adherence, metabolic adaptation, medical conditions, and water balance.
For information only; not a medical diagnosis. Speak with your clinician before starting any nutrition plan.
Recent plans
السجل stays on this device so you can revisit successful targets quickly.
No saved calculations yet.
FAQ
How should I choose my activity level?
Pick the entry that best reflects your weekly training and job demands. If you are unsure, err on the lower side so calorie targets remain conservative.
Can this replace medical or dietary advice?
No. The planner offers educational estimates only. Consult registered dietitians or healthcare professionals for tailored guidance, especially if you have medical conditions.