YOUR PERSONAL PROFILE
Enter your current weight, goal, height, birthday, and gender below.
Your daily blueprint
BMI compares weight with height. It is a screening number, not a body-fat percentage or a measure of your fitness.
This is how far your current weight is from your selected goal. It is not a daily weight-loss target.
Your age comes from your birthday. It may affect your true calorie needs, but this shortcut formula does not use it.
This estimates your BMI if you reach your goal weight. BMI alone does not determine a healthy goal for you.
Calories drive weight change. This is an estimated daily budget, not a number you have to reach exactly or a guaranteed weight-loss limit. Losing fat generally requires eating less energy than you burn over time. Don't assume eating far below this is better.
Protein helps you keep muscle while losing weight, especially with resistance training. Try to get close to your daily goal rather than treating it as a strict ceiling.
Carbs fuel walking, exercise, and everyday energy. This amount fills the calories left after protein and fat. It is not a hard limit.
Dietary fats support essential body functions and help with nutrient absorption. Aim for a balanced intake; do not eliminate fat just to lose weight.
Fiber helps digestion and fullness. Build up toward this goal gradually through vegetables, beans, fruits, and whole grains, with enough fluids.
This is a rough planning range, not a minimum to hit or a maximum. You may need more fluids with heat and exercise, and water in foods counts. Follow medical advice if your fluids are restricted.