Quick start
Enter your current body data and activity level.
Choose one mode: target by date, time by intake, or maintenance.
Run Calculate, then compare scenarios by changing one input at a time.
Plan your target
Choose one mode below. The planner uses your selected activity factor and a 7,700 kcal/kg estimate for weight change.
Results
Enter your details and mode to see calorie targets, timelines, and macros.
Check the highlighted inputs and try again.
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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Advisory
Macro breakdown
Projected weekly weight
| Elapsed | Weight |
|---|
Adjust inputs to preview the trajectory. Projections assume constant activity and a linear calorie-to-weight relationship.
Planning model: starting TDEE is held constant and weight change uses 7,700 kcal per kg. This is a simple scenario, not a physiological prediction. Mifflin–St Jeor was derived from healthy adults aged 19–78; estimates outside that range are less directly supported.
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.
When to use this planner
Use this page when you need one calorie target, one expected weekly weight trend, and one projected date to review with the same assumptions. It is the right tool when the question is “what daily intake fits this weight goal?” rather than “what is my BMI?” or “what body-fat formula should I use?”
Recommended workflow
- Enter your current body data and activity level first so the TDEE estimate has a stable baseline.
- Choose one mode: target by date, time by intake, or maintenance. Change one scenario input at a time.
- Review the advisory box and weekly projection before you share or save the plan.
When to open a different page
- Open BMI when you only need a height-weight screening category.
- Open Body Fat Percentage when circumference or composition is the real question.
- Open BMR & TDEE when you want maintenance calories without the goal-date planner.
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.
Which goal mode should I pick first?
Use target by date when you have a deadline, time by intake when your daily intake is fixed, or maintenance when you only need the starting TDEE estimate.
Why can this differ from another calorie calculator?
Different tools may use different BMR equations, activity factors, or calorie-to-weight assumptions. Compare the same body inputs and activity level before deciding whether the difference is methodological or just a settings mismatch.
How should I read the projection table?
Treat it as a planning trend, not a promise. The table assumes constant adherence, stable activity, and a simple calorie-to-weight relationship, so real progress can move faster or slower week to week.