Weight Goal Planner: Calories, Macros, Timeline

1) Pick your goal

Fat loss Cut calories, keep muscle

Muscle gain Small calorie surplus + training

Recomposition Lose fat + build muscle

Advice: Check-in and recalibrate every 14–21 days or when progress stalls.

2) Your stats

Units

Sex

Age

Height

Current weight

Desired weight

Activity level

Sedentary

Mostly seated day (desk/school/driving), little walking; usually <5k steps/day; 0–1 light workouts/week

Lightly active

Mostly seated day but you move intentionally; usually 5–8k steps/day or you do 2–3 workouts/week that are mostly easy–moderate

Moderately active

You’re on your feet part of the day or you walk a lot; usually 8–12k steps/day or 4–5 workouts/week at moderate intensity

Very active

You’re on your feet most of the day or have a physically demanding job or you consistently train; usually 12–15k steps/day or 6–7 workouts/week with several hard sessions

Extremely active

Rare: very physically demanding job and frequent training; often 15k+ steps/day and/or 2-a-day training, endurance training, or competitive sport most days

3) Optional: body fat (for composition estimates)

Body fat % improves fat-vs-lean projections and recomposition estimates. Leave it blank if you don’t know it.

Body fat percentage visual reference for male and female bodies

Use only to orient yourself. Measuring beats guessing. Tape takes ~60 seconds.

Current body fat %

Desired body fat %

Use body fat % to estimate BMR (optional)

If enabled, BMR uses either Cunningham (muscular) or Katch–McArdle (general) based on the question below.

Have you been resistance training consistently for at least 6 months (average ≥3 sessions/week) and are you more muscular than average for your height?

Yes → Cunningham

No → Katch

Optional: Don’t know your body fat? Estimate it

Reminder: the most “accurate” at-home method is the one you can repeat consistently.

Select method

Info: Uses US Navy circumference method (waist/neck/height + hip for women) and Jackson–Pollock 3-site / 7-site.

4) Results: Fat loss

Maintenance calories at specified activity level (current weight)

— kcal/day

—

Cut calories at selected pace

— kcal/day

Reminder: lean-mass retention is key — high protein + resistance training materially helps.

Fat loss pace

Select one. Your pace is shown as expected scale-weight change per week. It corresponds to a calorie deficit relative to your estimated maintenance.
Important: faster isn’t better if adherence breaks.

—

Projected timeline

Range assumes real-world variance. “Likely” matches the selected pace.

Milestone	Best	Likely	Worst
Date to target weight	—	—	—
Date to target body fat %	—	—	—

Maintenance at goal weight

Estimated maintenance once the new weight stabilizes

— kcal/day

Lean gain calories at selected pace

— kcal/day

Smaller surpluses usually keep gains “leaner”.

Lean gain pace

—

Projected timeline to target weight

Best	Likely	Worst
—	—	—

Maintenance at desired weight

Expected maintenance calories once the new weight stabilizes

— kcal/day

Recomposition calories

— kcal/day

Often best at maintenance or a small deficit, plus high protein and progressive resistance training.

Recomposition pace

—

Expectation setting: recomp is slow and most noticeable if you’re newer to lifting, returning after time off, and/or carrying extra fat. If you’re already very lean and trained, progress tends to be subtle — dedicated phases often work better (cut → maintain → gain).

Projected body fat milestone date

Shown only when current + desired BF% are provided and the plan implies a deficit. At maintenance, timelines are not reliable.

Best	Likely	Worst
—	—	—

Nutritional Macro split

—

Protein

—%

— g/kg — g/day

g/kg

Fat

—%

— g/kg — g/day

% kcal

Carbohydrates

—%

— g/kg — g/day

Fiber target

— g/day

Calibration (so the plan stays accurate)

This is an initial estimate; adjust after 14–21 days using trend weight.

Track daily weigh-ins and look at a 7–14 day trend.
After 14–21 days, if your trend isn’t moving near the target %BW/week, adjust calories by ~3–5% and reassess.

Quick safety note: Not recommended without clinician oversight for: pregnancy, under 18, active eating disorder, or medical conditions requiring specialized nutrition management.

Export your inputs + results (copy/paste)

Use this text in an AI prompt for meal planning and training planning. (Inputs + outputs only.)

Scientific basis (formulas used)

Maintenance calories (TDEE): BMR × activity factor.
BMR default: Mifflin–St Jeor.
BMR optional: Katch–McArdle or Cunningham using LBM.
Body fat estimators: US Navy circumference; Jackson–Pollock 3-site / 7-site → Siri.
Energy ↔ weight change: ~7700 kcal per kg heuristic.
Macro math: Protein 4 kcal/g, Carbs 4 kcal/g, Fat 9 kcal/g.
Fiber: 14–18 g per 1000 kcal.

Weight Goal Planner: Calories, Macros, Timeline

Weight Manager Planner

1) Pick your goal

2) Your stats

Activity level

3) Optional: body fat (for composition estimates)

4) Results: Fat loss

Fat loss pace

Projected timeline

Maintenance at goal weight

Lean gain pace

Projected timeline to target weight

Maintenance at desired weight

Recomposition pace

Projected body fat milestone date

Nutritional Macro split

Calibration (so the plan stays accurate)

Get in touch!