Private adult planning estimate

Calorie Deficit & Weight-Loss Planner

Estimate maintenance calories, explore a calorie target, and see how projected weight and energy needs could change over time.

BMR & maintenanceTwo planning modesChanging-weight forecastMetric & US unitsCSV schedule100% client-side

No status update

Adult profile

Used only for the population-based energy estimate.

Sex used by equation

Mifflin–St Jeor uses a sex-specific constant.

Age

Current weight (kg)

Height (cm)

Goal weight (kg)

Maintenance calibration (%)

Optional adjustment when reliable tracking suggests the estimate differs.

Activity estimate

Activity multipliers are rough categories. Avoid separately adding exercise calories if the selected level already represents that activity.

Choose your planning input

Planned calories per day

Minimum 1,000 kcal/day; held fixed in the forecast.

Start date (optional)

Adds dates to the projection; it does not change the estimate.

Planning estimate

Planned intake

2,200 kcal/day

Fixed target used in forecast

Starting deficit

687 kcal/day

Estimated maintenance − intake

Initial weekly change

0.62 kg/week

Simplified energy conversion

Projected time

5 months 1 week

23 weeks

Estimated maintenance

2,887 kcal/day

Starting TDEE estimate

Estimated BMR

1,863 kcal/day

Resting energy estimate

Weight and BMI context

Planned change

12.0 kg

92.0 → 80.0 kg

Average forecast deficit

589 kcal/day

Across simulated weeks

Current BMI

29.0

Above reference range

Goal BMI

25.2

Above reference range

BMI is a screening measure and does not diagnose health or distinguish fat mass from lean mass.

Projected weight trend

Maintenance is recalculated each week; this is still an educational approximation.

Starting deficit scenarios

Simple comparisons at today's estimated maintenance. Targets below 1,000 kcal/day are not presented as usable plans.

Daily deficit	Starting calories	Weekly estimate	Linear goal time
250 kcal/day	2,637 kcal	0.23 kg/week	1 year
500 kcal/day	2,387 kcal	0.46 kg/week	6 months 1 week
750 kcal/day	2,137 kcal	0.68 kg/week	4 months 1 week
1000 kcal/day	1,887 kcal	0.91 kg/week	3 months 1 week

Weekly forecast

Showing 24 of 24 rows.

Week	Date	Weight	BMI	Maintenance	Daily deficit	Weekly change
0	—	92.00 kg	29.0	2,887 kcal	687 kcal	0.000 kg
1	—	91.38 kg	28.8	2,877 kcal	677 kcal	0.624 kg
2	—	90.76 kg	28.6	2,867 kcal	667 kcal	0.615 kg
3	—	90.15 kg	28.5	2,858 kcal	658 kcal	0.607 kg
4	—	89.56 kg	28.3	2,848 kcal	648 kcal	0.598 kg
5	—	88.97 kg	28.1	2,839 kcal	639 kcal	0.589 kg
6	—	88.38 kg	27.9	2,830 kcal	630 kcal	0.581 kg
7	—	87.81 kg	27.7	2,821 kcal	621 kcal	0.573 kg
8	—	87.25 kg	27.5	2,812 kcal	612 kcal	0.564 kg
9	—	86.69 kg	27.4	2,803 kcal	603 kcal	0.556 kg
10	—	86.14 kg	27.2	2,795 kcal	595 kcal	0.548 kg
11	—	85.60 kg	27.0	2,786 kcal	586 kcal	0.541 kg
12	—	85.07 kg	26.8	2,778 kcal	578 kcal	0.533 kg
13	—	84.54 kg	26.7	2,769 kcal	569 kcal	0.525 kg
14	—	84.03 kg	26.5	2,761 kcal	561 kcal	0.518 kg
15	—	83.52 kg	26.4	2,753 kcal	553 kcal	0.510 kg
16	—	83.01 kg	26.2	2,745 kcal	545 kcal	0.503 kg
17	—	82.52 kg	26.0	2,737 kcal	537 kcal	0.496 kg
18	—	82.03 kg	25.9	2,730 kcal	530 kcal	0.489 kg
19	—	81.55 kg	25.7	2,722 kcal	522 kcal	0.482 kg
20	—	81.07 kg	25.6	2,715 kcal	515 kcal	0.475 kg
21	—	80.61 kg	25.4	2,707 kcal	507 kcal	0.468 kg
22	—	80.14 kg	25.3	2,700 kcal	500 kcal	0.461 kg
23	—	80.00 kg	25.2	2,697 kcal	497 kcal	0.145 kg

Educational adult estimate only

Not medical or nutritional advice. Do not use as personal guidance during pregnancy or breastfeeding, under age 18, with an eating disorder history, or with medical conditions or medications affecting weight without qualified professional care.

How the Calorie Deficit Planner Works

The planner estimates resting energy expenditure using the Mifflin–St Jeor equation, applies an activity multiplier to estimate maintenance calories, then compares maintenance with the planned calorie intake. The weekly forecast recalculates maintenance as projected body weight decreases instead of assuming today's deficit remains unchanged forever.

The original Mifflin–St Jeor study derived the equation from 498 adults aged 19–78. Results for people outside that age range remain estimates and receive an extra notice in this planner.

Starting Deficit

Estimated TDEE − planned calories

Weekly Energy Estimate

Daily deficit × 7 ÷ 7,700 kcal/kg

Planning a Gradual Weight-Loss Pace

The CDC describes gradual, steady weight loss of about 1 to 2 pounds per week as more likely to be maintained than faster loss. That range is broad public-health guidance, not a personal calorie prescription. Medicines, medical conditions, hormones, age, stress, sleep, food access, activity, and other factors can affect both safety and outcomes.

Use measured progress to reassess estimates over time
Avoid counting exercise twice in activity and food targets
Do not treat a projected date as a guaranteed outcome
Prioritize sustainable eating and activity patterns
Expect short-term scale changes from water and glycogen
Seek professional help for restrictive or distressing plans

Why Real Weight Change Differs

This forecast improves on a single linear division by lowering estimated maintenance as projected weight falls. It still cannot model individual metabolic adaptation, body-composition changes, appetite, adherence, changing movement, illness, fluid shifts, or measurement error. The research behind the NIH Body Weight Planner uses a more sophisticated published dynamic model; this tool is a transparent educational estimate rather than a replacement for it or for clinical assessment.

Health and Safety Notice

This adult planner provides general educational estimates and is not medical or nutritional advice. Do not use it as personal guidance during pregnancy or breastfeeding, for anyone under 18, with an eating disorder history, or with a medical condition or medication affecting weight without qualified clinical guidance. Stop and seek help if weight-loss efforts cause concerning physical or psychological symptoms.