Nutrition

A goal weight, turned into a plan.

Set a target weight and a pace. Get a daily calorie and macronutrient target, a meal structure, and a timeline that does not flatter you.

What this tool is

This tool takes your current weight, a goal weight and a timeline, and works out the daily calorie target that rate of change requires. It returns a macronutrient split and a meal structure that spreads those calories and that protein across your day.

Takes: About 3 minutes
You need: Your current weight and height, Your age and sex, A goal weight and a timeline in weeks

What you get

A daily calorie target for your chosen rate of change
Protein, fat and carbohydrate targets in grams
A meal-by-meal breakdown of calories and protein
The weekly rate of change implied, with a flag if it is too aggressive to hold

How to use it

01Enter your current weight, height, age, sex and activity level.
02Set your goal weight and the number of weeks you want to take.
03Choose how many meals you eat in a typical day.
04Check the rate flag, and extend the timeline if the plan asks for more than roughly 1% of bodyweight a week.

Fill in your details and a goal weight to build a plan.

What this cannot tell you

This planner works from prediction equations and population averages, and individual metabolism varies by several hundred calories a day. The timeline accounts for your metabolism falling as you get lighter, but not for imperfect adherence, so read it as a best case. It is not a substitute for a registered dietitian, and it will refuse to plan toward a target below a healthy weight.

Sources

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