PERSONAL FAT-LOSS PLANNING CALCULATOR

Build Your Starting Fat-Loss Plan

We’ll help you estimate where you are now, choose where you want to get to, work out roughly how much energy you use, and build a starting calorie plan.

Current weight

Weight

50–250 kg

Unit

Estimated current body fat

Choose a visual estimateSelected: 30%

Or enter your own estimate

Use this if you already have a body-fat estimate from a measurement method or assessment.

What does body-fat percentage tell us?It helps estimate how your body weight is divided between fat mass and lean mass.

Your body weight95.0 kg

Estimated fat mass28.5 kg

Estimated lean mass66.5 kg

Lean mass means everything that is not body fat — including muscle, bone, organs and body water. These figures are estimates, not exact measurements.

Target body fat

Choose a targetSelected: 15%

Choose the body-fat level you want to work toward. The pictures are approximate guides — your target does not need to be exact.

Or enter your own target

Your target must be below your current body-fat estimate.

How active are you now?

Choose the level that best describes your current average week. We use it to estimate how many calories your body uses in a typical day.

Not sure which activity level fits? Answer four quick questions and the calculator will suggest the closest starting category. You can still choose a different level.

Most of my normal day is:

Typical walking / general movement:

Cardio / purposeful aerobic activity:

Resistance training:

Suggested starting category

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This is a practical category suggestion, not a measurement of PAL or calorie expenditure. Choose the level that best reflects your normal average week.

Which best describes your current average week?

Use current reality, not the level you would like to be at. The 1.70 option is only a reference showing what a more active lifestyle can look like. It is not the activity level we assume you currently have.

Already have your own TDEE estimate? You can use it later instead of the calculator estimate. You’ll still choose an activity level here so the calculator can produce its own estimate for comparison.

What does a more active lifestyle look like?Optional: view the active-lifestyle reference used elsewhere in the calculator.

Individual days can be higher or lower. The aim is to judge the pattern of your normal week and, where appropriate, progressively build toward a more active lifestyle.

Current body weight — — estimated body fat

Estimated fat to lose — Body fat to reduce Modelled target body weight assumes estimated lean mass stays about the same; if lean mass increases, the same body-fat target could be reached at a higher body weight.

Estimated target body weight — — target body fat

Understand your energy estimate

How your daily energy use is estimated

Your body uses energy even at rest. Movement, daily activity and exercise increase total energy use. We combine these to estimate how many calories you use in a typical day.

Energy used at rest—BMR estimate

Estimated energy above rest—activity and other daily energy expenditure

Estimated daily calorie use—TDEE estimate

TDEE is an estimate, not a measurement. You do not need to memorise BMR, PAL or TDEE to use the plan; the technical detail is available later if you want it.

Which daily energy-use estimate do you want to plan from?The calculator estimate is the default. If you already have a total daily energy-use estimate from a wearable, prior tracking, coaching or another source, you can use that instead. Do not enter exercise calories only.

Calculator estimate—Based on your estimated lean mass and selected activity level.

I have my own TDEE estimateNot setUse a total daily energy expenditure estimate you want to test as your working number.

Using the calculator estimate.

Downstream deficit and calorie-target calculations use your working TDEE. Real progress should be used to test whichever estimate you choose.

Compare your options

Choose your starting calorie deficit

A calorie deficit is the difference between the energy your body uses and the energy you eat and drink. Your body must make up that difference from stored energy over time. A larger deficit means less food and faster theoretical progress; a smaller deficit means more food and slower theoretical progress. Choose the trade-off you want to start with.

Energy used—

−

Energy eaten & drunkChoose below

Calorie deficitChoose below

Want to compare another deficit?Optional: enter a custom daily calorie deficit.

Custom daily calorie deficit

kcal/day

Rates and timeframes are theoretical, maths-based planning estimates — not predictions or deadlines. A larger deficit is not automatically better.

Your plan

Your starting fat-loss plan

Select a deficit above to build your plan

This is the plan you selected. Your daily calorie target is the main working number. The flexible range and weekly budget are different ways of managing the same intake plan.

Your daily energy plan

Your estimated daily energy use, minus the energy you plan to eat and drink, creates the planned calorie deficit.

Energy out Estimated calories you use each day (TDEE) —

Energy in Starting daily calorie target —

Planned deficit Calorie deficit — Your body must make up this energy difference from stored energy over time.

Ways to manage your calorie intake

These three figures describe the same intake plan. Use the daily target as your main reference; the range and weekly budget give you flexibility.

Daily target—Main day-to-day reference.

Flexible daily range—Individual days can be a little higher or lower.

Equivalent weekly calorie budget—Optional weekly view of the same plan.

These are starting estimates, not fixed facts. Your real progress will confirm whether the calorie target is about right or needs adjusting.

Personal fat-loss plan

Your Starting Fat-Loss Plan

Your working starting plan — keep this as a reference and update it when real progress shows that something needs changing.

Current body weight — — estimated body fat Fat — · Lean —

Estimated fat to lose — Body-fat reduction to reach the selected target

Estimated target body weight — — target body fat

Estimated target body weight assumes approximate lean-mass retention. If lean mass increases while body fat falls, the same body-fat target could be reached at a higher body weight.

Your energy plan

Energy used - energy eaten & drunk = calorie deficit

Activity estimate: —

Estimated daily calorie use—TDEE estimate · —

−

Starting daily calorie target—Food & drink

Planned calorie deficit—Selected plan

Daily target—Main reference

Flexible daily range—Day-to-day flexibility

Weekly calorie budget—Optional weekly view

Support fat loss & retain lean mass

Protein—Starting reference

Resistance training2+ days/weekMuscle-strengthening reference

Follow the calorie plan closely enough for the selected deficit to exist over time. Protein and resistance training help support lean-mass retention.

Planning expectations

Theoretical rate—Maths-based reference

Theoretical timeframe—— · Not a deadline

Real body weight fluctuates and fat loss is not perfectly linear. Judge the plan from the trend over time rather than one weigh-in.

Put the plan to work

What to do next

1StartUse your selected calorie target, protein reference and resistance-training reference.

2MeasureTrack your body-weight trend consistently and record the progress measures in your plan.

3ReviewCompare real progress with the plan and adjust only when the trend gives enough evidence.

Want to understand the calculations in more detail?Optional: explore body composition, BMR, PAL, stored-fat energy and activity scenarios.

Your body-composition breakdown

CURRENT BODY WEIGHT

—Body fat

LeanFat

Current body weight

—

Estimated body fat—

Estimated fat mass—

Estimated lean mass—

→

ESTIMATED TARGET BODY WEIGHT

—Body fat

LeanFat

Estimated target body weight

—

Target body fat—

Estimated target fat mass—

Assumed lean mass—

BODY-COMPOSITION CHANGE

Current

Lean —Fat —

—

Target

Lean —Fat —

—

Lean mass means everything that is not body fat — including muscle, bone, organs and body water. It is not the same as muscle mass. Your estimated target body weight assumes your current estimated lean mass stays about the same while body fat is reduced. In practice, lean mass may change. If you gain lean mass while losing fat, you could reach the same target body-fat percentage at a higher body weight than shown here.

Stored-fat energy calculation

Approx. fat-energy equivalent

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Based on approximately 7,700 kcal per kg of body fat.

Educational approximation, not exact physiology.

How your daily calorie estimate is built

Your body uses energy all day. We estimate the energy used at rest, then adjust for your normal activity to estimate your total daily use. The technical terms are shown below, but you do not need to memorise them.

Your current activity estimate

Choose a current PAL

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→

Active-lifestyle reference estimate

Reference PAL 1.70

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Select your current activity level to compare it with the active-lifestyle reference.

Explore a more active scenarioCompare your current activity estimate with higher activity levels while keeping the same selected calorie deficit.

These are modelling comparisons, not promises of extra calorie burn. A higher activity scenario only becomes relevant if that level of habitual activity is genuinely achieved and maintained.

Calories your body uses at rest (BMR)—Energy used to keep basic body functions running.

Estimated energy above rest—Energy above BMR associated with movement, exercise and your activity estimate.

Estimated total daily use (TDEE)—Your approximate total daily calorie use.

Your energy budget is partly a product of the lifestyle you build. A more active lifestyle can raise estimated daily expenditure while also developing fitness, strength, health and capability. If energy intake is lower than TDEE, the difference creates an energy deficit that your body must make up from stored energy.

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Estimated TDEE

Selected energy deficit

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Selected-plan daily energy intake

Current vs active-reference energy budget Same selected deficit in both examples. This shows how the modelled food-and-drink energy budget changes if you build to the active-lifestyle reference.

Your current lifestyle Choose a current PAL

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Selected deficit

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Estimated TDEE

Selected-plan intake

Active-lifestyle reference Reference PAL 1.70

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Selected deficit

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Reference TDEE

Selected-plan intake

Key lesson: at the same selected deficit, a more active lifestyle can create a larger theoretical food-and-drink energy budget. This remains a planning estimate, not a guaranteed calorie allowance or prescription.

Physical Activity Level (PAL) is a broad estimate of habitual activity, and TDEE is an estimate rather than a measurement. The amount above BMR should not be interpreted as measured exercise calories.

Calculation basis

Body-fat estimates are approximate. Lean mass is assumed maintained for the target-weight estimate. The fat-energy equivalent uses approximately 7,700 kcal per kg of body fat. BMR is estimated with Katch-McArdle. Physical Activity Level (PAL) is a broad habitual-activity estimate. TDEE is theoretical, and the timeframe comparisons are mathematical rather than guarantees. The selected energy deficit is a planning input, not a guarantee of the physiological deficit achieved in real life.

Build Your Starting Fat-Loss Plan

Current weight

Estimated current body fat

Target body fat

How active are you now?

How your daily energy use is estimated

Choose your starting calorie deficit

Your starting fat-loss plan

Your daily energy plan

Ways to manage your calorie intake

Your Starting Fat-Loss Plan

Energy used - energy eaten & drunk = calorie deficit

What to do next

Support fat loss and retain lean mass

What could this plan mean over time?

Your body-composition breakdown

CURRENT BODY WEIGHT

ESTIMATED TARGET BODY WEIGHT

BODY-COMPOSITION CHANGE

Stored-fat energy calculation

How your daily calorie estimate is built

What to do next

This is an aggressive starting option

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Body composition calculator inputs

Current weight

Estimated current body fat

Target body fat

How active are you now?

How your daily energy use is estimated

Choose your starting calorie deficit

Your starting fat-loss plan

Your daily energy plan

Ways to manage your calorie intake

Support fat loss and retain lean mass

What could this plan mean over time?

Your body-composition breakdown

CURRENT BODY WEIGHT

ESTIMATED TARGET BODY WEIGHT

BODY-COMPOSITION CHANGE

Stored-fat energy calculation

How your daily calorie estimate is built

What to do next

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