Weight Loss Planner & Deficit Tracker
Create a monthly weight loss plan with dynamic adjustments for cheat meals and missed workouts. Calculates specific caloric deficits based on MET values.
Current Stats
Activity Adjustments
About
Effective weight management requires more than a simple calculator; it demands a dynamic roadmap that adapts to real-life variables. This planner operates on the principles of thermodynamics, specifically the Energy Balance Equation. It helps users establish a sustainable caloric deficit while accounting for the non-linear nature of metabolic adaptation and lifestyle fluctuations.
Unlike static tools, this system recalculates your trajectory when deviations occur, such as unplanned high-calorie events or skipped physical activity. By integrating Metabolic Equivalent of Task (MET) values, it provides a realistic estimation of energy expenditure, ensuring the plan remains mathematically viable over extended periods.
Formulas
The core calculation relies on the estimation of Total Daily Energy Expenditure (TDEE) and the required deficit to mobilize adipose tissue.
Note: 7700 represents the approximate energetic value (kcal) of 1 kg of body fat.
Reference Data
| Activity | Intensity | MET Value | Burn/Hour (70kg) |
|---|---|---|---|
| Sleeping | Resting | 0.95 | 66 kcal |
| Desk Work | Sedentary | 1.5 | 105 kcal |
| Walking | Moderate (5 km/h) | 3.5 | 245 kcal |
| Weight Lifting | Vigorous | 6.0 | 420 kcal |
| Running | High (10 km/h) | 9.8 | 686 kcal |
| Cycling | Moderate | 7.5 | 525 kcal |
| HIIT | Very High | 11.0 | 770 kcal |
| Swimming | Laps | 8.0 | 560 kcal |
| Yoga | Hatha | 2.5 | 175 kcal |