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 ~381 kcal/day burn average
Avg Daily Exercise Burn
381 kcal
Per Workout Day
1106 kcal
Workout Frequency
2.4x/wk
Data Window
31d / 90d
Body Stats
211.6 lbs
220 lbs
8.2 %
Calorie Target
2500 kcal
💡 Based on your exercise data
Your workouts burn ~381 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
2 days
Projected Weight
189.5 lbs
-22.1 lbs
Fat Lost
11.7 lbs
End BF: 3%
Lean Mass Change
-10.4 lbs
2d/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 11 | 211.6 | 17.4 | 194.2 | 8.2% | 2948 | -448 |
| 1 | Apr 18 | 210.5 | 16.7 | 193.8 | 7.9% | 2940 | -440 |
| 2 | Apr 25 | 209.5 | 16.2 | 193.3 | 7.7% | 2933 | -433 |
| 3 | May 2 | 208.4 | 15.6 | 192.8 | 7.5% | 2926 | -426 |
| 4 | May 9 | 207.4 | 15 | 192.4 | 7.2% | 2918 | -418 |
| 5 | May 16 | 206.4 | 14.4 | 191.9 | 7.0% | 2911 | -411 |
| 6 | May 23 | 205.4 | 13.9 | 191.5 | 6.8% | 2904 | -404 |
| 7 | May 30 | 204.4 | 13.4 | 191.1 | 6.6% | 2897 | -397 |
| 8 | Jun 6 | 203.5 | 12.8 | 190.6 | 6.3% | 2891 | -391 |
| 9 | Jun 13 | 202.5 | 12.3 | 190.2 | 6.1% | 2884 | -384 |
| 10 | Jun 20 | 201.6 | 11.8 | 189.8 | 5.9% | 2878 | -378 |
| 11 | Jun 27 | 200.7 | 11.3 | 189.3 | 5.6% | 2871 | -371 |
| 12 | Jul 4 | 199.8 | 10.8 | 188.9 | 5.4% | 2865 | -365 |
| 13 | Jul 11 | 198.9 | 10.4 | 188.5 | 5.2% | 2859 | -359 |
| 14 | Jul 18 | 198 | 9.9 | 188.1 | 5.0% | 2853 | -353 |
| 15 | Jul 25 | 197.2 | 9.4 | 187.7 | 4.8% | 2847 | -347 |
| 16 | Aug 1 | 196.3 | 9 | 187.3 | 4.6% | 2841 | -341 |
| 17 | Aug 8 | 195.5 | 8.6 | 186.9 | 4.4% | 2835 | -335 |
| 18 | Aug 15 | 194.7 | 8.1 | 186.6 | 4.2% | 2829 | -329 |
| 19 | Aug 22 | 193.9 | 7.7 | 186.2 | 4.0% | 2824 | -324 |
| 20 | Aug 29 | 193.1 | 7.3 | 185.8 | 3.8% | 2818 | -318 |
| 21 | Sep 5 | 192.4 | 6.9 | 185.4 | 3.6% | 2813 | -313 |
| 22 | Sep 12 | 191.6 | 6.5 | 185.1 | 3.4% | 2807 | -307 |
| 23 | Sep 19 | 190.9 | 6.1 | 184.7 | 3.2% | 2802 | -302 |
| 24 | Sep 26 | 190.1 | 5.7 | 184.4 | 3.0% | 2797 | -297 |
| 25 | Oct 3 | 189.7 | 5.7 | 184 | 3.0% | 2794 | -294 |
| 26 | Oct 8 | 189.5 | 5.7 | 183.8 | 3.0% | 2793 | -293 |