Energy Budget
2,362
maintenance calories
Target 1,862 calories for about 500 fewer calories/day.
Weight loss tools people actually reuse
Plan it, track it, and make the next meal easier.
BMI, calories, macros, weight trend, body-fat estimate, food swaps, meal ideas, walking burn, and daily habit check-ins in one clean page.
BMI
28.7
Overweight
Daily target
1862
calories/day
Goal date
28 wk
projected
Sex for BMR formula
Macro Split
123g
protein target
Protein123g
Carbs212g
Fat58g
Body Fat Estimate
36.4%
US Navy method estimate
Daily Checklist
1/5
habits checked today
Today plan
Your simple weight-loss checklist for today
Sticky progress tracker
Use the trend, not one noisy weigh-in.
7-day avg
179.5 lb
Trending down
Total change
-3 lb
since first saved
This week
-3 lb
last 7 entries
07-10
07-11
07-12
07-13
07-14
07-15
07-16
Meal planner
Turn the calorie target into food.
Breakfast
Greek yogurt bowl, berries, oats
About 466 calories
Lunch
Chicken rice bowl, salad, salsa
About 596 calories
Dinner
Salmon, potatoes, roasted vegetables
About 615 calories
Snack
Apple with peanut butter
About 186 calories
Food Swap Finder
Try swapping Pepperoni pizza for Thin-crust veggie pizza.
Save about 220 calories
Walking Burn
242 calories burned
Popular Challenges
7-day no soda reset
Replace sugary drinks for one week.
10-minute after-dinner walk
Tiny habit, surprisingly powerful.
Protein-first breakfast
Start full, snack less later.
Daily updates
Fresh weight-loss reads
2026-07-16 · Beginner Guides
How to Start Losing Weight
A simple beginner path for setting calories, meals, movement, and tracking without getting overwhelmed. It includes realistic targets, useful tools, common mistakes, and practical adjustments for a normal week.
2026-07-16 · Beginner Guides
Weight Loss for Beginners
The beginner-friendly way to lose weight with fewer rules and more consistency. It includes realistic targets, useful tools, common mistakes, and practical adjustments for a normal week.
2026-07-16 · Beginner Guides
How to Create a Calorie Deficit
How to reduce calories safely without turning the plan into a crash diet. It includes realistic targets, useful tools, common mistakes, and practical adjustments for a normal week.
2026-07-16 · Beginner Guides
How Much Weight Can You Lose in a Month?
Realistic monthly weight-loss ranges and why the first week can be misleading. It includes realistic targets, useful tools, common mistakes, and practical adjustments for a normal week.
2026-07-16 · Beginner Guides
Why Weight Loss Takes Time
Why sustainable fat loss is slower than ads suggest and how to stay consistent. It includes realistic targets, useful tools, common mistakes, and practical adjustments for a normal week.
2026-07-16 · Problem Solving
Why Am I Not Losing Weight?
Common reasons weight loss stalls and how to troubleshoot without guessing. It includes realistic targets, useful tools, common mistakes, and practical adjustments for a normal week.
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Daily tipsChallenge remindersWeekly reset
Trending now
Trending weight-loss pages this week
#1 · Calculator
Calorie Deficit Calculator
Estimate a realistic daily deficit and starting calorie target.
#2 · Article
Why Am I Not Losing Weight?
Troubleshoot stalls without guessing or restarting from scratch.
#3 · Topic
Walking for Weight Loss
Steps, walking calories, pace tools, and simple daily movement challenges.
#4 · Meal Plan
High Protein Meal Plan
Simple meals built around protein, fullness, and calorie control.
#5 · Challenge
7 Day No Soda Challenge
A one-week reset to reduce liquid calories and cravings.
#6 · Food Swap
Low Calorie Fast Food Choices
Flexible ordering ideas for restaurants and drive-through meals.
Most-used calculators
Popular tools people search for first
#1 · calorie deficit calculator
Calorie Deficit Calculator
Estimate your maintenance calories, daily deficit, and a realistic weight-loss timeline.
#2 · macro calculator for weight loss
Macro Calculator for Weight Loss
Turn a calorie target into protein, carb, and fat goals that fit a steady deficit.
#3 · walking calories calculator
Walking Calories Calculator
Estimate calories burned from walking time, body weight, and daily steps.
#4 · weight loss timeline calculator
Weight Loss Timeline Calculator
See how long it may take to reach a goal weight at a safe weekly pace.
#5 · TDEE calculator
TDEE Calculator
Estimate total daily energy expenditure from age, sex, height, weight, and activity.
#6 · protein calculator for weight loss
Protein Calculator for Weight Loss
Find a practical protein target to support fullness and muscle retention while dieting.
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