Weight Loss Calculator Suite – TDEE, BMI, Macros & More

🔥 TDEE & Calorie Calculator

Your Total Daily Energy Expenditure (TDEE) is the foundation of any weight loss plan. We use the Mifflin-St Jeor equation — the most accurate formula available for most people.

Age (years)

Biological Sex

Weight (lbs)

Height (ft) e.g. 5.83 = 5'10"

Activity Level

BMR

—

cal/day at rest

TDEE (Maintenance)—
calories/day

Mild Deficit (-250)

—

≈ 0.5 lb/week

Moderate Deficit (-500)

—

≈ 1 lb/week

Aggressive (-750)

—

≈ 1.5 lb/week

Max Cut (-1000)

—

≈ 2 lb/week

Both Formulas Compared

❓ What is TDEE?

Your TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns each day — including exercise. Eat below this number to lose weight. The closer your deficit is to 500 cal/day, the more sustainable and muscle-preserving your results will be. Extreme deficits (>1000 cal/day) can cause muscle loss, fatigue, and metabolic slowdown.

📊 BMI Calculator

Body Mass Index gives a quick estimate of whether your weight is healthy for your height. Note: BMI doesn't measure body fat directly — athletes and muscular people may show "overweight" BMI despite being very healthy.

Weight (lbs)

Height (ft) e.g. 5.75 = 5'9"

Age

Sex

Your BMI—
kg/m²

📋 BMI Reference Table

BMI	Category	Health Risk
< 18.5	Underweight	Malnutrition risk, osteoporosis
18.5 – 24.9	Normal Weight ✓	Lowest risk range
25.0 – 29.9	Overweight	Moderate — elevated diabetes/heart risk
30.0 – 34.9	Obese (Class I)	High risk
35.0 – 39.9	Obese (Class II)	Very high risk
≥ 40.0	Obese (Class III)	Extremely high risk — seek medical guidance

📅 Weight Loss Timeline Calculator

How long will it take to reach your goal? Enter your current and goal weight plus your planned daily calorie deficit. Includes plateau modeling — because most people's progress slows after the first few weeks.

Current Weight

Goal Weight

Daily Calorie Deficit: 500 calories

Account for Plateau Effect?

Time to Goal—
weeks

Estimated Date

—

Weight to Lose

—

lbs

Avg Rate/Week

—

lbs/week

🥩 Macronutrient Calculator

Knowing your calories isn't enough — the right macro split maximizes fat loss while preserving muscle. Protein is the most important macro for weight loss.

Daily Calorie Target

Goal

Diet Preference

Body Weight (for protein floor)

📚 Macro Guide

Macro	Calories/gram	Primary Role	Min Daily (gen. rec.)
Protein	4 cal/g	Muscle repair, satiety, thermic effect	0.7g per lb body weight
Carbohydrates	4 cal/g	Energy, brain fuel, fiber	Depends on activity
Fat	9 cal/g	Hormones, fat-soluble vitamins	20–35% of calories

📐 Body Fat % Calculator

Uses the US Navy method — one of the most accurate field methods. You'll need a soft measuring tape. Measurements in inches or cm.

Sex

Height

Neck circumference (below larynx)

Waist circumference (at navel)

Hip circumference (women only, widest)

Body Fat %—

📊 Body Fat % Reference Ranges

Category	Men	Women
Essential Fat	2–5%	10–13%
Athlete	6–13%	14–20%
Fitness	14–17%	21–24%
Average	18–24%	25–31%
Obese	25%+	32%+

⚖️ Ideal Body Weight Calculator

Four different medical formulas — Devine, Robinson, Miller, and Hamwi — each give slightly different results. The average gives you a solid target range.

Sex

Height (ft) e.g. 5.67 = 5'8"

Current Weight (lbs or kg)

🏃 Exercise Calorie Burn Calculator

Enter your weight and duration to see calories burned for common activities. Based on MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities.

Your Weight (lbs)

Duration (minutes)

Activity	Intensity	Calories Burned

💡 Pro tip: Cardio burns calories during exercise; strength training burns calories for up to 48 hours after. Combine both for best results.

📉 Plateau Predictor & Fix

One of the most frustrating parts of weight loss: you're doing everything right, but the scale stops moving. This is called metabolic adaptation — and it's completely normal.

Weeks on current deficit

Total weight lost so far (lbs)

Current daily calorie intake

Original body weight (lbs)

Plateau Risk Score—

🛠️ Science-Backed Plateau Breakers

1. Diet Break (1–2 weeks at maintenance) Eating at TDEE for 1–2 weeks resets leptin levels and reduces cortisol, often kicking off faster loss afterwards. (Byrne et al., 2017 — the "MATADOR" study)

2. Reverse Dieting Gradually increase calories by 50–100/week over several weeks to restore metabolic rate before cutting again.

3. Protein Reset Bump protein to 0.9–1g per lb of body weight. Higher protein has a thermic effect (burns 25–30% of its own calories during digestion).

4. Calorie Cycling Eat maintenance on hard training days, deficit on rest days. Prevents adaptive thermogenesis better than a fixed deficit.

5. Strength Training Adding or increasing resistance training preserves muscle during deficits, maintaining a higher RMR long-term.

⚠️ What NOT to do: Don't cut calories further below 1200 (women) or 1500 (men). This worsens metabolic slowdown and risks nutrient deficiencies.

📝 Weight Progress Tracker

Log your weight over time — stored locally in your browser. No account needed, no data leaves your device.

Date

Weight (lbs or kg)

Note (optional)

🥗 Weight Loss Calculator Suite