Weight Management Calculator

Plan your weight loss with a target date and get daily calorie and macro recommendations

This calculator is coming soon! Check back later for a complete implementation.

The Weight Management Calculator helps you plan your weight loss or gain journey by setting a specific target date. It calculates the daily calories needed to reach your goal weight by your chosen date, along with macronutrient recommendations.

Unlike the Calorie Deficit Calculator, which shows various deficit options, this tool focuses on a specific timeframe and provides a complete nutrition plan.

To get the most accurate results:

Enter your current stats: Your sex, age, height, weight, and activity level all affect your calorie needs.
Set a realistic goal weight: Aim for a healthy weight for your height and build.
Choose a reasonable timeframe: The calculator will automatically adjust if your goal requires an unhealthy calorie restriction.
Select a diet type: This affects your macronutrient distribution (carbs, protein, fat).

The calculator will provide your daily calorie target and macronutrient breakdown to reach your goal by the target date.

The calculator provides several key pieces of information:

Daily calorie target: The number of calories to consume each day to reach your goal by the target date.
Macronutrient breakdown: The grams of protein, carbohydrates, and fat to aim for daily.
Projected timeline: How your weight is expected to change over time following this plan.

Important notes:

If your goal requires eating fewer than 1,200 calories (women) or 1,500 calories (men), the calculator will extend your timeline to ensure a safe minimum intake.
Weight loss is rarely perfectly linear—expect some fluctuations even when following the plan exactly.
As you lose weight, your calorie needs decrease. Consider recalculating every 10-15 pounds lost.

Different diet types emphasize different macronutrient ratios:

Balanced: 40% carbs, 30% protein, 30% fat
A well-rounded approach suitable for most people.
Low-carb: 25% carbs, 40% protein, 35% fat
May help control hunger and blood sugar levels.
High-protein: 30% carbs, 40% protein, 30% fat
Supports muscle preservation during weight loss and may increase satiety.
Ketogenic: 5% carbs, 30% protein, 65% fat
Very low carb approach that shifts metabolism to primarily burn fat.

The calculator will provide specific gram amounts for each macronutrient based on your daily calorie target and chosen diet type.