Weight Projection Calculator
Model your weight loss journey — adjust inputs and see your projected timeline
BMR
1902 kcal
TDEE
2948 kcal
Daily Deficit
-448 kcal
Weekly Loss Rate
~0.9 lbs/wk
✅ Likely Achievable
Projected: ~0.9 lbs/wk · Recent actual: ~2.6 lbs/wk• Conservative deficit — highly sustainable• Matches your recent rate of ~2.6 lbs/wk• Exercise adds ~393 kcal/day burn average
Avg Daily Exercise Burn
393 kcal
Per Workout Day
1104 kcal
Workout Frequency
2.5x/wk
Data Window
32d / 90d
Body Stats
211.6 lbs
220 lbs
8.2 %
Calorie Target
2500 kcal
💡 Based on your exercise data
Your workouts burn ~393 kcal/day on average. A target of 2198 kcal would give you a ~1.5 lb/wk loss rate — sustainable with your current activity level.
Activity & Training
3 days
Projected Weight
190.4 lbs
-21.2 lbs
Fat Lost
11.7 lbs
End BF: 3%
Lean Mass Change
-9.5 lbs
3d/wk training
Timeline
Apr 2026
Goal not reached in period
Weight Projection
Projected total weight • Fat mass • Lean mass • Goal: 220 lbs
TDEE Adaptation
Your TDEE decreases as you lose weight — your deficit shrinks over time
Body Composition Over Time
Body fat percentage projection
Weekly Breakdown
| Week | Date | Weight | Fat | Lean | BF% | TDEE | Deficit |
|---|---|---|---|---|---|---|---|
| 0 | Apr 10 | 211.6 | 17.4 | 194.2 | 8.2% | 2948 | -448 |
| 1 | Apr 17 | 210.6 | 16.7 | 193.8 | 7.9% | 2941 | -441 |
| 2 | Apr 24 | 209.5 | 16.2 | 193.4 | 7.7% | 2934 | -434 |
| 3 | May 1 | 208.5 | 15.6 | 193 | 7.5% | 2926 | -426 |
| 4 | May 8 | 207.5 | 15 | 192.5 | 7.2% | 2919 | -419 |
| 5 | May 15 | 206.6 | 14.4 | 192.1 | 7.0% | 2913 | -413 |
| 6 | May 22 | 205.6 | 13.9 | 191.7 | 6.8% | 2906 | -406 |
| 7 | May 29 | 204.7 | 13.4 | 191.3 | 6.5% | 2899 | -399 |
| 8 | Jun 5 | 203.8 | 12.8 | 190.9 | 6.3% | 2893 | -393 |
| 9 | Jun 12 | 202.8 | 12.3 | 190.5 | 6.1% | 2886 | -386 |
| 10 | Jun 19 | 201.9 | 11.8 | 190.1 | 5.8% | 2880 | -380 |
| 11 | Jun 26 | 201.1 | 11.3 | 189.8 | 5.6% | 2874 | -374 |
| 12 | Jul 3 | 200.2 | 10.8 | 189.4 | 5.4% | 2868 | -368 |
| 13 | Jul 10 | 199.4 | 10.3 | 189 | 5.2% | 2862 | -362 |
| 14 | Jul 17 | 198.5 | 9.9 | 188.6 | 5.0% | 2856 | -356 |
| 15 | Jul 24 | 197.7 | 9.4 | 188.3 | 4.8% | 2850 | -350 |
| 16 | Jul 31 | 196.9 | 9 | 187.9 | 4.6% | 2845 | -345 |
| 17 | Aug 7 | 196.1 | 8.5 | 187.6 | 4.3% | 2839 | -339 |
| 18 | Aug 14 | 195.3 | 8.1 | 187.2 | 4.1% | 2833 | -333 |
| 19 | Aug 21 | 194.5 | 7.7 | 186.9 | 4.0% | 2828 | -328 |
| 20 | Aug 28 | 193.8 | 7.2 | 186.5 | 3.7% | 2823 | -323 |
| 21 | Sep 4 | 193 | 6.8 | 186.2 | 3.5% | 2818 | -318 |
| 22 | Sep 11 | 192.3 | 6.4 | 185.9 | 3.3% | 2812 | -312 |
| 23 | Sep 18 | 191.6 | 6 | 185.6 | 3.1% | 2807 | -307 |
| 24 | Sep 25 | 191 | 5.7 | 185.2 | 3.0% | 2803 | -303 |
| 25 | Oct 2 | 190.6 | 5.7 | 184.9 | 3.0% | 2801 | -301 |
| 26 | Oct 7 | 190.4 | 5.7 | 184.7 | 3.0% | 2799 | -299 |