Weight Loss Planby target date
Build a calorie target tied to a specific date. See the daily deficit, weekly rate, BMR, TDEE, and a macro split — with safety flags when the math gets aggressive.
Your stats & target
Build a calorie plan tailored to your stats and target date. Plan shows daily calories, weekly rate, and macro split.
Mifflin–St Jeor + a 3500-kcal pound.
BMR is estimated from Mifflin–St Jeor, multiplied by your activity level to get TDEE. The required weight change is converted to calories at the rule-of-thumb 3500 kcal per pound, then split across the days remaining.
Weight loss percentage
lost ÷ start × 100 — a body-weight-relative measure that compares fairly across very different starting weights.
Protein-led macros
Protein anchors at ~1.8 g/kg of goal weight. Fat takes ~25% of calories. The remainder fills carbs.
Educational planning tool. Not medical advice, diagnosis, or treatment. Speak with a healthcare professional before starting a substantial calorie deficit — especially if you are pregnant, under 18, managing a medical condition, or planning rapid weight loss.
How many calories should I eat to lose weight?→
Estimate your total daily energy expenditure (TDEE), then eat below that level. A 500 calorie daily deficit is often about one pound per week, but individual results vary.
What is a safe weight loss rate?→
Many general guidelines use about 1 to 2 pounds per week as a sustainable range. Faster targets can require aggressive deficits and should be discussed with a qualified clinician.
What formula does this calculator use?→
It uses the Mifflin-St Jeor BMR equation, multiplies BMR by an activity factor to estimate TDEE, then compares the calorie deficit needed for your target date.
How do you calculate weight loss percentage?→
Divide pounds lost by starting weight, then multiply by 100. For example, losing 15 pounds from 180 pounds is 15 / 180 x 100 = 8.3% weight loss.
Does this calculator estimate protein for weight loss?→
Yes. It estimates protein from goal body weight using a practical 1.8 grams per kilogram target, then allocates the remaining calories across fats and carbohydrates.
Why does the calculator warn about low calories?→
Very low calorie targets can be hard to sustain and may be unsafe without medical supervision. The warning uses common minimum reference levels of 1200 calories for women and 1500 for men.
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