🍎 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	Oct 2	179 lbs
Week 2	Oct 9	177 lbs
Week 3	Oct 16	176 lbs
Week 4	Oct 23	175 lbs
Week 5	Oct 30	173 lbs
Week 6	Nov 6	172 lbs
Week 7	Nov 13	171 lbs
Week 8	Nov 20	170 lbs
Week 9	Nov 27	168 lbs
Week 10	Dec 4	167 lbs
Week 11	Dec 11	166 lbs
Week 12	Dec 18	164 lbs

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