Weight Loss Forecast Calculator - 12 Week Trend
Forecast your weight loss timeline from current weight and TDEE. See a 12-week chart based on a practical calorie deficit.
Use the calculator
Enter age, sex, height, weight, activity level, and optional body fat percentage. The tool estimates BMR, TDEE, BMI, goal calories, and a macro split for loss, maintenance, or gain.
What the result includes
- Maintenance calories, also known as total daily energy expenditure.
- Basal metabolic rate from Mifflin-St Jeor, or lean-mass math when body fat is supplied.
- Daily calorie intake targets for weight loss, maintenance, and lean gain.
- Protein, carb, and fat targets based on your selected goal.