Goal-Date & Weight Loss Calculator
Work out your daily calorie target and see when you will reach your goal weight. Choose your pace across the pace ladder, see the speed and severity trade-offs, and get honest answers backed by the same Mifflin-St Jeor equation and BMR safety floor that powers the In & Out Calories app.
Your details
Switch to lb / ftHow this projection is calculated
This calculator combines your energy expenditure with our goal pace ladder to project your arrival date.
1. Planned Rate vs. Observed Trend
This web calculator provides a projection based on your PLANNED pace from your starting weight. A plan is a target rate; only logging daily weigh-ins establishes your OBSERVED trend over time. The In & Out Calories app uses your actual weigh-in trend to dynamically update your projected arrival date.
2. BMR Safety Floor
To protect metabolic health, daily calorie targets are clamped to your BMR-scaled safety floor. Fast pace rungs that drop below this minimum intake floor are disabled or clamped, ensuring sustainable energy intake.
3. Rate Limits
Maximum safe rate of weight change is capped at 1.0 kg/week (2.2 lb/week) in either direction. Implausible or extreme targets are capped to keep expectations realistic.
Sources
- Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition. 1990;51(2):241-247. doi.org/10.1093/ajcn/51.2.241
- FAO/WHO/UNU. Human Energy Requirements: Report of a Joint FAO/WHO/UNU Expert Consultation. FAO Food and Nutrition Technical Report Series 1. Rome, 2004. fao.org/4/y5686e/y5686e00.htm
Does this calculator store anything?
No. Your inputs are used to compute the result for this request and are never stored. Privacy Policy