What this tool does
Goal Weight Planner estimates how long it takes to move from current weight to target weight, then provides daily calorie targets, BMR/TDEE values, and phase milestones for practical planning.
How to use
- Choose goal type (lose or gain) and sex.
- Enter current weight, target weight, height, and age.
- Select activity level and expected weekly change.
- Results update automatically after inputs change, including timeline, calorie target, and phase milestones.
Calculation logic
- Timeline:
|target weight - current weight| / weekly change. - Basal metabolic rate: Mifflin-St Jeor equation by sex.
- Daily calorie target: TDEE adjusted up or down by the selected goal pace.
- Phase milestones: the full cycle is split into up to 4 phases with weight and duration checkpoints.
Common use cases
- Fat-loss and muscle-gain planning cycles.
- Progress review before and after training blocks or checkups.
- Daily meal and workout planning with a clear calorie target.
Success tips
- Start with a 0.5-1kg weekly pace for better long-term consistency.
- Weigh in on a fixed weekly schedule and review measurements and training feedback together.
- Judge progress by 3-4 week trends instead of single-day fluctuations.
- Prioritize food quality, daily movement, and strength training for stable outcomes.
Notes
- A weekly change of 0.5-1kg is usually more sustainable.
- Results are for general planning and not a medical diagnosis.
- If you have medical conditions, consult a healthcare professional.