Weight Projection Calculator
Model your weight loss journey — adjust inputs and see your projected timeline
BMR
1901 kcal
TDEE
2947 kcal
Daily Deficit
-447 kcal
Weekly Loss Rate
~0.9 lbs/wk
✅ Likely Achievable
Projected: ~0.9 lbs/wk · Recent actual: ~2.1 lbs/wk• Conservative deficit — highly sustainable• Matches your recent rate of ~2.1 lbs/wk
Body Stats
211.4 lbs
220 lbs
8.2 %
Calorie Target
2500 kcal
Activity & Training
0 days
Projected Weight
187.5 lbs
-23.9 lbs
Fat Lost
11.7 lbs
End BF: 3%
Lean Mass Change
-12.3 lbs
No training
Timeline
Jun 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 | Jun 17 | 211.4 | 17.3 | 194.1 | 8.2% | 2947 | -447 |
| 1 | Jun 24 | 210.2 | 16.7 | 193.5 | 7.9% | 2938 | -438 |
| 2 | Jul 1 | 209.1 | 16.1 | 193 | 7.7% | 2930 | -430 |
| 3 | Jul 8 | 208 | 15.6 | 192.4 | 7.5% | 2923 | -423 |
| 4 | Jul 15 | 206.9 | 15 | 191.9 | 7.2% | 2915 | -415 |
| 5 | Jul 22 | 205.8 | 14.4 | 191.4 | 7.0% | 2907 | -407 |
| 6 | Jul 29 | 204.8 | 13.9 | 190.9 | 6.8% | 2900 | -400 |
| 7 | Aug 5 | 203.7 | 13.4 | 190.3 | 6.6% | 2893 | -393 |
| 8 | Aug 12 | 202.7 | 12.9 | 189.8 | 6.4% | 2885 | -385 |
| 9 | Aug 19 | 201.7 | 12.4 | 189.3 | 6.1% | 2878 | -378 |
| 10 | Aug 26 | 200.7 | 11.9 | 188.8 | 5.9% | 2871 | -371 |
| 11 | Sep 2 | 199.7 | 11.4 | 188.3 | 5.7% | 2864 | -364 |
| 12 | Sep 9 | 198.8 | 10.9 | 187.9 | 5.5% | 2858 | -358 |
| 13 | Sep 16 | 197.8 | 10.4 | 187.4 | 5.3% | 2851 | -351 |
| 14 | Sep 23 | 196.9 | 10 | 186.9 | 5.1% | 2845 | -345 |
| 15 | Sep 30 | 196 | 9.5 | 186.4 | 4.8% | 2838 | -338 |
| 16 | Oct 7 | 195.1 | 9.1 | 186 | 4.7% | 2832 | -332 |
| 17 | Oct 14 | 194.2 | 8.7 | 185.5 | 4.5% | 2826 | -326 |
| 18 | Oct 21 | 193.3 | 8.3 | 185.1 | 4.3% | 2820 | -320 |
| 19 | Oct 28 | 192.5 | 7.9 | 184.6 | 4.1% | 2814 | -314 |
| 20 | Nov 4 | 191.7 | 7.5 | 184.2 | 3.9% | 2808 | -308 |
| 21 | Nov 11 | 190.8 | 7.1 | 183.8 | 3.7% | 2802 | -302 |
| 22 | Nov 18 | 190 | 6.7 | 183.4 | 3.5% | 2796 | -296 |
| 23 | Nov 25 | 189.2 | 6.3 | 182.9 | 3.3% | 2791 | -291 |
| 24 | Dec 2 | 188.5 | 5.9 | 182.5 | 3.1% | 2785 | -285 |
| 25 | Dec 9 | 187.8 | 5.6 | 182.1 | 3.0% | 2780 | -280 |
| 26 | Dec 14 | 187.5 | 5.6 | 181.8 | 3.0% | 2778 | -278 |