Goal-Based Weight Loss Calculator
Projected Weight Loss Graph
🧮 How to Use the Goal-Based Weight Loss Calculator
Goal-Based Weight Loss Calculator helps you figure out exactly how many calories you need each day to reach your ideal weight — and when you’ll get there. No more guesswork, no more random meal plans.
💡 Key Benefits (Why You’ll Love It)
- 🎯 Personalized daily calorie target based on your body, goals, and lifestyle
- 📊 Projected goal timeline so you know how long it will realistically take
- 🥗 Macronutrient breakdown (protein, fat, carbs) to guide healthy eating
- ⚖️ Supports both metric and imperial units — perfect for any user worldwide
- 📱 Mobile-friendly and private — no login, no email required
- 🧠 Built on science — using trusted Mifflin-St Jeor and TDEE formulas
- 🔁 Reusable — come back anytime to adjust goals and track your progress
This tool gives you confidence, structure, and clarity — all in under 60 seconds.
✅ Step-by-Step Instructions:
- Choose Your Units
Pick Metric (kg, cm) or Imperial (lbs, inches). The input labels will update automatically so you’re always entering the right numbers. - Enter Your Details
Input your age, gender, current weight, and height. These factors help calculate your Basal Metabolic Rate (BMR) — the number of calories your body burns at rest. - Select Your Activity Level
Choose from sedentary to very active. This adjusts your TDEE (Total Daily Energy Expenditure) based on your daily lifestyle. - Set Your Goal Weight and Date
Decide how much you want to weigh and when you want to reach that goal. The tool calculates the calorie deficit you’ll need to stay on track — safely. - Click “Calculate”
In seconds, you’ll get:- Your daily calorie target
- Your estimated daily deficit
- Timeframe to hit your goal
- Your personalized protein, fat, and carb needs
- A visual graph of your expected weight drop over time
🏁 What to Do Next
Combine with workouts and hydration for best results
Use the results to plan meals and set realistic expectations
Bookmark this tool and update it weekly to stay accountable
Share it with friends, clients, or fitness groups — it’s free and effective