Weight Gain / Loss Planner

Plan a safe timeline and daily calories to reach your goal.

Sex

Age (years)

Height

Weight

Target weight (kg)

Weekly rate of change

Activity level

For adults aged 18 and over. Not suitable during pregnancy or for children. Uses the ~7,700 kcal per kg approximation; real progress usually slows over time.

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How this is calculated

Source: Mifflin–St Jeor; Hall KD et al., Lancet 2011 (limits of the 7,700 kcal rule).

This tool gives general estimates for education. It is not a diagnosis and does not replace advice from a qualified healthcare professional.