Body Composition & Fat Loss Planner — Quick Results
Body Composition

Body Composition &
Fat Loss Planner

Get your personalised fat loss target, calorie plan, and timeline — instantly.

Your details
Enter your measurements and body fat percentages to generate your personalised plan.
Weight Unit
Height Unit
Gender
Current Weight (kg)
Please enter your current weight.
Height (cm)
Please enter your height.
Age (years)
Please enter your age.
Current Body Fat (%)
Please enter your current body fat %.
Target Body Fat (%)
Please enter your target body fat %.
Body fat reference ranges — male
Essential fat2–5%
Athletic6–13%
Fitness14–17%
Average18–24%
Obese25%+
Activity Level
Please select your activity level.
How to choose — think total daily movement, not just exercise ▼
Very SedentarySitting most of the day. Drive or take transport everywhere, minimal walking, mostly desk-based work and screen time.~2,000–4,000
steps/day
SedentaryMostly sitting, with some light movement through the day — occasional short walks, some errands on foot.~4,000–6,000
steps/day
Lightly ActiveOn your feet part of the day. Regular walking or light movement — cycling short distances, light housework.~6,000–8,000
steps/day
Lightly to Moderately ActiveRegular walking or light daily activity most days. Similar output from swimming, cycling, or active hobbies a few times per week.~8,000–10,000
steps/day
Moderately ActiveConsistently active through the day — active job, lots of walking, regular structured activity, or a mix.~10,000–12,500
steps/day
ActiveNoticeably active lifestyle. Physical job, high daily step count, vigorous activity most days, or consistent training.~12,500–15,000
steps/day
Active to Very ActiveHigh daily movement with a physically demanding job or high training volume. Rarely sitting for extended periods.~15,000–18,000
steps/day
Very ActiveVery high physical output most days — manual labour, heavy training, or both. Body under consistent physical demand all day.~18,000–22,000
steps/day
Very Active to Extremely ActiveRarely sedentary. Very high physical demands daily — construction, farming, elite sport training, or multi-hour vigorous activity.~22,000–28,000
steps/day
Extremely ActiveElite athletes in heavy training phases, physically demanding jobs combined with high training volume, or exceptionally high daily movement.28,000+
steps/day
ⓘ Step counts are a guide for walking-based activity. At higher levels, gym training, cycling, or swimming won't show in your step count but still contribute — choose based on total physical output, not steps alone.
Inputs changed — recalculate to update your results.
Your body composition & fat loss plan
—
Target weight
—
at —% body fat
Lean mass
—
100% preserved
Fat to lose
—
—
Daily calorie target
—
kcal per day
Current
Weight—
Body fat—
Fat mass—
Lean mass—
Target
Weight—
Body fat—
Fat mass—
Lean mass—
Energy burned
—
kcal / day
Deficit
—
kcal/day
Consume daily
—
kcal / day
Total deficit
—
kcal
Weeks to goal
—
at 500 kcal/day
Approx. months
—
months
BMR safety floor — your calorie target is safely above your minimum.
Note on lean mass & target weight: This calculation assumes your lean mass stays constant — only fat is lost. If you build muscle while losing fat, your lean mass will increase and your target weight will be higher than shown. Re-calculate as your composition changes.
Calorie deficit plan — 500 kcal/day (~0.5 kg/week)
A 500 kcal/day deficit is widely recommended as a safe, sustainable rate of loss — large enough for consistent results while preserving muscle mass and avoiding metabolic slowdown.
Total calorie deficit needed—
Estimated days to goal—
Estimated weeks to goal—
Approximate months to goal—
Full composition breakdown
Current composition
Body weight—
Body fat %—
Fat mass—
Lean mass—
Target composition
Body weight—
Body fat %—
Fat mass—
Lean mass—
BMR & TDEE
Your TDEE is the total calories your body burns daily. Eat at your TDEE to maintain weight, below to lose fat. Your BMR (Basal Metabolic Rate) is the subset burned at complete rest. Calculated using the Katch-McArdle formula based on your lean mass.
Your BMR
—
—
BMR at target weight
—
Lean mass unchanged — identical
TDEE across all activity levels — your level highlighted
Activity levelkcal / day
Personalised calorie targets
At your current weight
Maintenance
To stay at your current weight
—
kcal per day
Fat loss
500 kcal deficit — ~0.5 kg/week
—
kcal per day
At your target weight
Maintenance
To maintain your target weight long-term
—
kcal per day
Further loss
If further reduction is desired
—
kcal per day
Fat loss journey
—
kg
—% BF
Total deficit
—
kcal
Weeks to goal
—
at 500 kcal/day
Daily target
—
kcal/day
—
kg
—% BF
Milestone timeline
Daily calorie reference guide
Current weight — maintenance—
Calories to consume each day to stay at your current weight
Your fat loss target—
500 kcal below maintenance — ~0.5 kg/week loss
Target weight — maintenance—
Once you reach your goal, your long-term daily calorie budget
Your BMR — absolute minimum—
The bare minimum your body needs at rest. Do not go below this without medical supervision.

Target weight calculated as: Lean Mass ÷ (1 − Target BF%). For informational purposes only. Consult a qualified health professional before making dietary changes.

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