🍎 Calorie & Macronutrient Calculator

Find your daily BMR and TDEE calorie requirements to lose, maintain, or gain weight.

Weight Loss Planner & Calorie Calculator

Gender

Age

Height (Feet)

2'8'

Height (Inches)

0"11"

Current Weight

lbs

40 lbs500 lbs

Target Weight

lbs

40 lbs500 lbs

Target Date to Reach Goal

Activity Level

Recommended Target Daily Intake

1,500 Calories/day

To go from 180 lbs to 160 lbs in 12 weeks (84 days), you must burn a deficit of 650 Calories/day below your maintenance weight (TDEE: 2,150 Calories).

⚠️ Warning: Your calculated target calories (1317 Calories) fell below the safe minimum of 1500 Calories/day for your gender. We adjusted your planner target to the safe threshold of 1500. To achieve your goal safely, consider selecting a further target date.

Macronutrient Targets

Protein (30%)113g · 452 Calories

Carbohydrates (45%)169g · 676 Calories

Dietary Fats (25%)42g · 378 Calories

Projected Weight Timeline

Week	Target Date	Projected Weight
Current	Today	180 lbs
Week 1	Aug 9	179 lbs
Week 2	Aug 16	177 lbs
Week 3	Aug 23	176 lbs
Week 4	Aug 30	175 lbs
Week 5	Sep 6	173 lbs
Week 6	Sep 13	172 lbs
Week 7	Sep 20	171 lbs
Week 8	Sep 27	170 lbs
Week 9	Oct 4	168 lbs
Week 10	Oct 11	167 lbs
Week 11	Oct 18	166 lbs
Week 12	Oct 25	164 lbs

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