Plan your weight-change journey

How this plan is built

The plan computes BMR from the Mifflin-St Jeor equation, multiplies by your activity level to get TDEE (Total Daily Energy Expenditure), then applies a calorie deficit or surplus based on the weekly rate your pace or target date implies. The weight-change-to-calories conversion uses the Wishnofsky approximation of ~7,700 kcal per kilogram (3,500 per pound) of body-fat change.

For deeper detail on any part — category thresholds, body composition, waist measurements, activity-level definitions — see the individual calculators: BMI, TDEE, BMR, Macros, waist-to-height ratio, and body fat %.

Accuracy and limitations

• Metabolism adapts. Real-world weight change is almost always slower than the Wishnofsky calculation predicts, especially over many weeks. Expect to adjust intake downward (or activity upward) as progress slows.
• BMI and body composition are different. The macros favour protein during a deficit to help preserve muscle, but scale weight is a crude signal. If you're lifting seriously, use waist and body-fat changes as a sanity check.
• Protein and fat floors matter. Don't cut fat below 0.5–0.8 g/kg; don't drop protein below 1.6 g/kg during a deficit.

Medical disclaimer. This calculator is for general educational use and is not medical advice, diagnosis, or treatment. Any weight-change plan should be discussed with a qualified healthcare professional — especially if you have a chronic condition, are pregnant or breastfeeding, or have a history of disordered eating.