About

Successful weight loss is simple math, but difficult psychology. The "Weight Loss Planner" bridges this gap by letting you visualize the road ahead. Instead of vaguely trying to "eat less," this tool calculates exactly what your daily caloric intake needs to be to hit a specific weight by a specific date.

It uses your Total Daily Energy Expenditure (TDEE) and the 3,500 calorie-per-pound rule (approx. 7,700 per kg) to reverse-engineer your diet plan. It also features safety checks to ensure your calculated deficit doesn't drop below minimum metabolic requirements.

Formulas

We first calculate your maintenance calories (TDEE):

TDEE = BMR × ActivityMultiplier

Then we determine the total caloric deficit required:

TotalDeficit = (CurrentWeight − GoalWeight) × 7700 (if kg)

Finally, the daily intake target:

DailyIntake = TDEE − TotalDeficitDaysUntilGoal

Reference Data

Activity Level	MET Description	Multiplier (x BMR)
Sedentary	Desk job, very little exercise.	1.2
Lightly Active	Light exercise/sports 1-3 days/week.	1.375
Moderately Active	Moderate exercise/sports 3-5 days/week.	1.55
Very Active	Hard exercise/sports 6-7 days/week.	1.725
Extra Active	Very hard daily exercise & physical job.	1.9

Frequently Asked Questions

Generally, a safe rate of weight loss is 0.5kg to 1kg (1-2 lbs) per week. Losing weight faster often means losing muscle mass and water, not fat. Extreme deficits can also slow down your metabolism.

This means your goal date is too aggressive. The calculator prevents you from eating below your BMR (usually 1200-1500 kcal), which is dangerous. You should extend your target date.

Not necessarily, but exercise increases your TDEE, allowing you to eat more while still maintaining a deficit. It is often easier to combine moderate diet restriction with moderate exercise than to rely on diet alone.

Weight Loss Planner & Calorie Deficit Calculator

Daily Calorie Budget

About

Formulas

Reference Data

Frequently Asked Questions