Model a conservative, moderate, or aggressive calorie target and projected weight-loss pace.
Change the inputs that matter to your decision. Optional assumptions stay collapsed until you need them.
Use a current measurement and target so the result can show both a daily target and a rough timeline.
A 527 kcal daily deficit models about 0.5 kg/week at the selected assumptions.
Scale weight changes are not linear. Consider safety, nutrition quality, training, and clinical context rather than treating the target as a prescription.
| Current weight | 75.0 kg |
|---|---|
| Target weight | 68.0 kg |
| Estimated BMR | 1,699 kcal/day |
This estimate uses a simplified energy-balance model and a 1,200 kcal/day floor for display. It is not appropriate for every person or medical situation.
Other tools in health.
Estimate body mass index from height and weight, with adult screening category context.
Estimate energy expenditure from activity, body weight, and duration using MET values.
Estimate aerobic capacity from a heart-rate ratio or a timed running effort.