Enter TDEE, select fat loss, maintenance or muscle gain mode, and instantly calculate target calories, daily difference, theoretical weekly change and planning range.
Instant results
Daily target calories
1,920kcal/day
The target is 20% below TDEE, within the common fat-loss planning band.
Based on a 10%–25% fat loss planning zone, this corresponds to 1,800–2,160 kcal/day.
This is a relative planning range based on TDEE, not a personal minimum intake line or weight loss rate commitment.
Target calories = 2400 + (−480) = 1920 kcal/day (−20.0%)
It comes from the arithmetic relationship of TDEE to the adjustment value. TDEE itself is an estimate, and actual maintenance calories need to be reviewed based on weight trends and implementation over a period of time.
The same fixed 500 kcal difference, with different relative magnitudes for different TDEEs. The page always displays the difference as a percentage of TDEE for easy comparison.
7700 kcal/kg is just a simplified conversion. Body fluids, metabolic adaptations, activity levels, and recording errors can all bias the true trend away from the results.
Target heat = TDEE + adjustment value.The adjustment value is negative when losing fat, positive when building muscle, and 0 when maintaining.
Percentage mode: adjustment value = TDEE × adjustment percentage × direction; fixed difference mode: adjustment value = input difference × direction.
Theoretical weekly change ≈ daily difference × 7 ÷ 7700. Results are shown in kilograms/week and are used only to interpret static energy differences and do not predict long-term true velocities.
The page displays 10%–25% fat loss and 5%–15% muscle gain as common planning bands; these ranges are for interface grading and do not constitute medical or nutritional advice.
| settings | Target calories | daily difference | Theory Weekly Changes |
|---|---|---|---|
| 20% fat loss | 2400 × (1 − 20%) = 1920 kcal/day | −480 kcal/day | About −0.44 kg/week |
| Fixed reduction of 500 | 2400 − 500 = 1900 kcal/day | −500 kcal/day | About −0.45 kg/week |
It is recommended to use the results as the initial plan, at least combined with the average weight, training performance, hunger and execution status for a period of time to review; do not frequently change the target based on single-day weight fluctuations.
This page does not mechanically apply a uniform lower limit of 1200 or 1500 kcal because fixed lower limits do not reflect differences in body size, activity level, body composition and health status. Lower calorie targets or larger adjustments should be evaluated individually by a physician or registered nutrition professional.
Not suitable for pregnant women, lactating mothers, minors, people with or suspected eating disorders, and people in need of medical nutrition treatment. If you experience persistent fatigue, dizziness, menstrual changes, significant decrease in training performance, or other discomforts, you should stop making adjustments on your own and seek professional help.
The results are for general health management reference only and are not used for diagnosis, treatment, nutritional prescription, nor do they guarantee a fixed rate of weight loss or weight gain.
All input and calculations are handled locally in the current browser, with no uploads, use of remote APIs, or persistence of TDEE or results.
"Copy Share Link" will write the unit, TDEE, target mode, adjustment method, and adjustment value to the URL parameters. Link recipients can see these parameters, please confirm the content and audience before sharing.
The limitations of dynamic weight change and static conversion refer to the National Institute of Diabetes and Digestive and Kidney Diseases. Body Weight Planner. This source is used to illustrate that human energy balance changes over time and does not imply that this page implements its dynamic model.
Computing implementation: Native JavaScript is implemented independently without using third-party computing libraries; core functions can run without the need for a network.
Content and formula proofreading: July 31, 2026.
The static formula will give a larger theoretical weekly change, but actual weight change will be affected by metabolic adaptation, activity level, body fluids, food recording errors and performance. A larger gap is also more difficult to maintain in the long term, which does not mean it is more suitable.
A uniform number does not reflect differences in body size, energy expenditure, activity levels and health status. This page only provides planning tips based on the relative adjustment of TDEE, and does not regard the unified lower limit as a personal safety line.
The percentage will adjust with the size of TDEE, making it easier to compare the relative amplitudes of different body types; the fixed difference is suitable for reviewing existing plans. Both modes display the difference as a proportion of TDEE.
The page uses a static conversion of daily differences multiplied by 7 and divided by 7700. Human energy expenditure and body weight composition change over time, so the results should not be interpreted as a linear rate that necessarily occurs from week to week.
No. Computation is done locally in the current browser, no input is uploaded or persisted. When copying a sharing link, the current parameters will be written into the URL. Please confirm the recipient before sharing.