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Calorie & Weight-loss Planner

Estimate your maintenance calories (TDEE), choose a target intake or timeline, and preview how fast you can reach your goal weight. Save runs locally, copy a shareable URL, and keep the built-in macro split as a starting point. Informational only—consult health professionals for personalised medical advice.

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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.

Unit system
Macro split (P/C/F %)

The planner normalises percentages if they do not sum to 100% and rounds macro grams per day.

Goal details

Provide either a deadline date or number of weeks. If both are entered, the date takes priority.

Intake plan

Maintenance overview

Get maintenance calories and macro estimates using your current body metrics and activity level.

Results

Enter your details and mode to see calorie targets, timelines, and macros.

Estimated TDEE

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Daily calorie target

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Estimated time to target

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Weekly change (approx.)

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    Projected weekly weight

    Week Weight TDEE

    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

    History 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.

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