Most calculators give you a BMI and stop. This one turns it into a daily calorie target, a macro split, a week-by-week schedule, and a printable report you can take to a doctor or coach.
Lock a goal weight and we build a calorie schedule that recalculates as you lose, a realistic finish date, and a printable progress report. The calculator is free; the plan is the point.
Not one target — a plan that recalculates your calories as your weight changes, because maintenance falls as you lose. Open the planner →
Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle — every formula sourced, not a paraphrase you have to trust. See the methodology →
BMI, BMR, TDEE, targets and macros on one sheet you can hand to a doctor or trainer. The thing an answer box can't give you.
BMI (body mass index) is your weight in kilograms divided by your height in metres squared. It's a population screen for weight status, not a measure of body fat or health on its own.
BMR (basal metabolic rate) is the energy your body uses at complete rest. It's the biggest single piece of the calories you burn — but it is not a calorie target. Eating at your BMR creates a large deficit, because it ignores everything you do all day.
TDEE (total daily energy expenditure) is BMR multiplied by an activity factor. This is your maintenance number — eat this and your weight holds steady. To lose, eat below it; to gain, eat above it. Full breakdown of BMR vs TDEE →