Calorie & Weight Change Planner
Estimate your maintenance calories and how a calorie deficit or surplus could change your weight over the next 12 weeks. Uses simple formulas — not medical advice.
What you plan to eat on average.
For rough estimates only. Always talk to a medical professional before making big changes to diet or weight.
Maintenance calories
0 kcal
Daily difference
0 kcal
Projected change
0 kg
12‑week weight trend (linear estimate)
Green = goal plan, blue = maintain
Lines show a simple straight‑line projection assuming 7700 kcal ≈ 1 kg of body fat. Real‑world changes are slower and non‑linear.