Dynamic Weight Change Simulator

Many of these formulas use different constants for men and women, so this can change the result noticeably.

Pick the option that matches your body; it is used only for the calculation.

Your age in years, used to estimate your starting metabolism. Older ages give a slightly lower maintenance calorie level.

Your standing height in centimetres, used with weight and age to estimate the resting metabolism that drives the projection.

Your weight today in kilograms — the starting point of the trajectory. Maintenance calories are recomputed as this changes.

How active you are day to day. It scales resting metabolism into the maintenance calories the plan starts from.

• Sedentary: little or no exercise.
• Light: 1–3 sessions a week.
• Moderate: 3–5 sessions a week.
• Active: 6–7 sessions a week.
• Very active: a physical job plus training.

How you want to describe your intake:

• Daily deficit / surplus: a gap below (−) or above (+) your starting maintenance calories.
• Target daily calories: a fixed number of calories to eat each day.

How far your intake sits below or above your starting maintenance calories. Negative loses weight, positive gains.

Example: −500 kcal/day is a common, sustainable weight-loss target.

The fixed number of calories you plan to eat each day. The model holds this constant and projects the resulting weight.

How many weeks to project forward. Longer spans show the plateau as metabolic adaptation catches up with your intake.