Most calculators give you one calorie number and assume it holds forever. It doesn't — as you lose weight, your maintenance calories fall, so a fixed target slowly stops working. This planner recomputes your BMR and TDEE every week along the path to your goal.
Your details01
cm
ftin
kg
kg
More realistic — accounts for the small metabolic slowdown (~6–10%) that dieting itself causes, on top of weight loss. Extends the timeline.
Your plan02
—weeks to goal
—
Starting calories/day—
Final calories/day—
Total change—
⬡ At this pace your target would drop below your BMR — the plan caps it and extends the timeline.
// week-by-week schedule
Week
Weight
BMR
Maintenance
Eat / day
A planning estimate based on roughly 7,700 kcal per kg of body weight and validated metabolic formulas. Real-world rates vary with water, training, and adherence — re-weigh weekly and adjust. The plan never sets a target below your BMR. This is not medical advice; consult a professional before significant changes.