Free tool
A fitness goal with the working shown
Your body composition now and at your target, the calories and macros that get you there, a training week and a projected timeline. Estimates, each one explained, with no account needed.
Looking for the day's meals and food weights? That is the nutrition calculator.
It opens on a sample person, 94 kg and 175 cm at 23% body fat, aiming for 12%. Put in your own numbers; every step stays editable. Nothing you type is sent anywhere.
1Your starting point
Weight and height; age, sex and body fat if you have them.
Your body today
Optional, for the calorie estimate
The Mifflin-St Jeor equation was fitted on men and women, so it needs one of the two. Leave it out and the resting rate comes from body fat instead, when you give one.
Body fat, if you have a reading
Fat and lean mass, a body-fat target and the Katch-McArdle resting rate all need this. Without it the plan works from your weight alone and says so. Scanners, scales and estimates are all approximate; a scan or calipers is trusted furthest.
2Your objective
What you want, and the target that goes with it.
Target body fat
Add age and sex in step 1 to see the healthy range for you. A scanner's reading can be a few points off, so treat the target as a direction, not a decimal.
3Your lifestyle
How active you are, how often you train and the pace you want.
Training
Optional details
These change what the plan offers: no deficit during pregnancy, a conservative pace with a condition or GLP-1, and more protein on GLP-1.
4Your results
Body composition, calories, macros, training and a projected timeline.
Body composition
Now
- Weight
- 94 kg
- Body fat
- 23%
- Fat mass
- 21.6 kg
- Fat-free mass
- 72.4 kg
Target
- Weight
- 82.3 kg
- Body fat
- 12%
- Fat mass
- 9.9 kg
- Fat-free mass
- 72.4 kg
Fat mass Fat-free mass. Estimates from the body-fat reading you gave.
Estimate assuming fat-free mass stays the same while fat is lost.
Daily nutrition
2,479 kcal a day
| Macro | Grams | kcal | Share |
|---|---|---|---|
| Protein | 163 g | 652 | 26.28% |
| Carbohydrate | 302 g | 1,208 | 48.69% |
| Fat | 69 g | 621 | 25.03% |
- Fibre: about 35 g a day (14 g per 1,000 kcal).
- Water: about 3.3 litres a day, 3.8 on a training day.
- Protein is 2.2 g per kg of adjusted bodyweight (BMI over 30 uses an adjusted figure so protein is not overshot). The three macros come to 2,481 kcal: the 2 kcal difference is the rounding of grams.
Your training week
- Strength 2 to 3 sessions a week, 45 to 60 minutes Keeps muscle while fat is lost; progress load or reps slowly.
- Cardio 1 session a week, 30 to 45 minutes Steady effort you can hold a conversation at.
- Walking 7 days a week, 30 to 45 minutes Daily steps are part of the activity level the calories already assume.
- Recovery 3 days a week Rest or an easy walk. Progress needs it as much as the sessions.
Daily steps: 8,000 to 10,000.
Projected progress
About 25 weeks to the target at this pace, somewhere between 19 and 36 weeks allowing for how estimates and real weeks vary.
The projection as a table
| Week | Projected (kg) | Range (kg) |
|---|---|---|
| 0 | 94 | 94 to 94 |
| 1 | 93.5 | 93.4 to 93.7 |
| 2 | 93.1 | 92.8 to 93.3 |
| 3 | 92.6 | 92.2 to 93 |
| 4 | 92.1 | 91.6 to 92.7 |
| 5 | 91.7 | 91 to 92.4 |
| 6 | 91.2 | 90.3 to 92 |
| 7 | 90.7 | 89.7 to 91.7 |
| 8 | 90.2 | 89.1 to 91.4 |
| 9 | 89.8 | 88.5 to 91 |
| 10 | 89.3 | 87.9 to 90.7 |
| 11 | 88.8 | 87.3 to 90.4 |
| 12 | 88.4 | 86.7 to 90.1 |
| 13 | 87.9 | 86.1 to 89.7 |
| 14 | 87.4 | 85.5 to 89.4 |
| 15 | 87 | 84.8 to 89.1 |
| 16 | 86.5 | 84.2 to 88.7 |
| 17 | 86 | 83.6 to 88.4 |
| 18 | 85.5 | 83 to 88.1 |
| 19 | 85.1 | 82.4 to 87.8 |
| 20 | 84.6 | 82.3 to 87.4 |
| 21 | 84.1 | 82.3 to 87.1 |
| 22 | 83.7 | 82.3 to 86.8 |
| 23 | 83.2 | 82.3 to 86.4 |
| 24 | 82.7 | 82.3 to 86.1 |
| 25 | 82.3 | 82.3 to 85.8 |
| 26 | 82.3 | 82.3 to 85.5 |
| 27 | 82.3 | 82.3 to 85.1 |
| 28 | 82.3 | 82.3 to 84.8 |
| 29 | 82.3 | 82.3 to 84.5 |
| 30 | 82.3 | 82.3 to 84.1 |
| 31 | 82.3 | 82.3 to 83.8 |
| 32 | 82.3 | 82.3 to 83.5 |
| 33 | 82.3 | 82.3 to 83.1 |
| 34 | 82.3 | 82.3 to 82.8 |
| 35 | 82.3 | 82.3 to 82.5 |
| 36 | 82.3 | 82.3 to 82.3 |
| 37 | 82.3 | 82.3 to 82.3 |
Milestones
- Now Now 23% body fat 94 kg
- About week 8(6 to 11) 20% body fat 90.5 kg
- About week 15(11 to 21) 17% body fat 87.2 kg
- About week 21(16 to 30) 14% body fat 84.2 kg
- About week 25(19 to 36) Target 12% body fat 82.3 kg
Adjusting the plan
- Judge progress on a 7-day average weight, never one morning. Water, salt and the time of day move a single reading by a kilogram or more.
- Give a new target two to three weeks before changing anything. The first week often moves fastest and then settles.
- If the weekly average is falling within the projected range, hold the targets.
- If it has not moved for three weeks and the food log is complete, lower the day by about 100 to 150 kcal, or add a daily walk, and give that another two weeks.
- If it is falling faster than the range, or hunger, sleep and training are suffering, raise the day by 100 to 200 kcal. Muscle is worth more than a faster week.
- Every 4 to 6 weeks, or after about 5% of bodyweight has gone, re-run the numbers: a lighter body needs fewer calories.
How these numbers are made
Fat mass is bodyweight × the body-fat fraction and fat-free mass is the rest. The target weight keeps fat-free mass as it is: fat-free mass ÷ (1 − the target fraction).
The resting rate is Mifflin-St Jeor (10 × kg + 6.25 × cm − 5 × age, plus a constant for sex), or Katch-McArdle (370 + 21.6 × fat-free mass) when the body-fat reading comes from a scan, DEXA or calipers. Daily expenditure is that rate × one activity multiplier, which already includes planned training.
A cut moves by the pace chosen, at most 0.75% of bodyweight a week, never below the resting rate or the plan's floor; a gain moves more slowly.
Protein is grams per kilogram by goal, training and diet; fat is a share of calories with a floor; carbohydrate is what is left, so the three add up to the calorie target within the rounding of grams.
The projection runs at the plan's weekly change with a range 30% either side, stops at a year, and is meant to be re-estimated from real weigh-ins, not promised.
No calorie plan under 18, during pregnancy or breastfeeding, with a history of disordered eating, or for a fat-loss goal while underweight; a body-fat target below essential fat is refused; a reported medical condition or GLP-1 medication holds the pace at conservative.
This calculator runs on the web app's own goal engine, read in place rather than copied.
- Resting rate from Katch-McArdle (fat-free mass).
- Total expenditure = resting rate × 1.55 for the activity level; planned training is inside that multiplier and is not added again.
- Weight change from the energy gap at 7700 kcal per kg of body fat; the range runs 30% either side.
- Estimate assuming fat-free mass stays the same while fat is lost.
The working, step by step
- BMI
94 ÷ (1.75 × 1.75) = 30.7 - Fat mass
94 × 0.23 = 21.62 kg - Fat-free mass
94 − 21.62 = 72.38 kg - Target weight
72.38 ÷ (1 − 0.12) = 82.25 kg - Weight to lose
94 − 82.25 = 11.75 kg - Resting rate (Katch-McArdle)
370 + 21.6 × 72.38 = 1933 kcal - Daily expenditure
1933 × 1.55 = 2996 kcal - Daily target
2996 − 517 = 2479 kcal - Weekly change
517 × 7 ÷ 7700 = 0.47 kg a week - Protein
74 × 2.2 = 163 g (652 kcal) g - Fat
2479 × 0.25 ÷ 9 = 69 g (621 kcal) g - Carbohydrate
(2479 − 652 − 621) ÷ 4 = 302 g (1208 kcal) g - Fibre
2479 ÷ 1000 × 14 = 35 g g - Water
94 × 35 = 3290 ml (+500 on a training day) ml
- NoteSmart scales and visual estimates can be several points off. The estimates built on this reading share that margin.
- NoteWithout age and sex the resting rate uses Katch-McArdle from body fat; the healthy body-fat range cannot be shown.
Track my progress in Pacer
Save the plan as a goal in Pacer's member workspace, where your weigh-ins and food log are compared with it.
The link carries only the numbers you typed, in the part of a web address a browser never sends to a server, and Pacer asks before saving anything. No name or email travels with it.
Continue in PacerWork with a coach
In Pacer Coach a coach proposes a plan from the same numbers; the plan changes only when the member approves it.
Save my plan
Download the plan to your device or copy a link to it. Nothing is stored on Pacer's servers.
General guidance, not medical or dietary advice. Body-fat readings, resting rates and projections are estimates with real margins; a scale or scanner can be several points off. Aim for the range, not the decimal, and talk to a clinician about anything that worries you.
Start with Pacer
The same numbers, followed every day: weigh-ins, food and training against the plan you approved.