Weight Goal Calculator
Calculate your weight goal timeline and plan your fitness journey. Set realistic milestones, track calorie deficits/surpluses, and visualize your progress toward your target weight.
Step 1: Personal Details
Understanding Weight Goals
A healthy weight loss rate is 0.5-1 kg (1-2 lbs) per week. Rapid weight loss can be unsustainable and may lead to muscle loss or nutritional deficiencies.
Step 2: Activity & Goals
About Calorie Calculation
Your Basal Metabolic Rate (BMR) is calculated using the Mifflin-St Jeor equation. Adding activity level gives your Total Daily Energy Expenditure (TDEE).
Weight Goal Projection
Estimated Time to Reach Goal Weight
Weight Loss Rate Comparison
| Weekly Rate | Time to Goal | Daily Calorie Deficit | Projected Date |
|---|
Nutrition Plan
Calorie Calculation Formula
BMR (Men) = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) + 5
BMR (Women) = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) – 161
TDEE = BMR × Activity Multiplier. Calorie deficit = 7700 kcal per kg of weight loss.
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