Healthy Weight & Calorie Planner — Quick Results
Health Planner

Healthy Weight &
Calorie Planner

Get your personalised healthy weight range and daily calorie plan — instantly.

Your details
Fill in your measurements to get your healthy weight range and personalised calorie targets.
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.
Waist Circumference (cm) optional
Unlocks waist-to-height ratio (WHtR), a strong predictor of metabolic risk.
Please enter a valid waist measurement.
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 healthy weight & calorie plan
—
Target weight
—
—
Current BMI
—
—
To lose
—
—
Daily calorie target
—
kcal per day
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.
About these formulas: Devine, Robinson, Miller, and Hamwi were originally developed for medication dosing — not as body weight targets. They provide a useful clinical reference range, but your healthy weight may differ based on muscle mass, bone density, and individual physiology.
Calorie deficit plan — 500 kcal/day below TDEE (~0.5 kg/week)
A 500 kcal/day deficit is widely recommended as a safe, sustainable rate of loss. It is large enough to produce consistent results (~0.5 kg/week) while being small enough to preserve muscle mass and avoid metabolic slowdown.
Total calorie deficit needed—
Estimated days to goal—
Estimated weeks to goal—
Approximate months to goal—
Formula breakdown
BMR & TDEE
Current weight BMR
—
—
Target weight BMR
—
—
TDEE at current weight — your level highlighted
Activity levelkcal / day
Personalised calorie targets
At your current weight
Maintenance
To stay at your current weight
—
kcal per day
Weight 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
Weight loss journey
—
kg
Where you are now
Total deficit
—
kcal
Weeks to goal
—
at 500 kcal/day
Daily target
—
kcal/day
—
kg
Your goal weight
Milestone timeline
Daily calorie reference guide
Current weight — maintenance—
Calories to consume each day to stay at your current weight
Your weight loss target—
500 kcal below maintenance — targets ~0.5 kg/week loss
Target weight — maintenance—
Once you reach your goal, your long-term daily calorie budget
Your BMR — absolute minimum—
Your body's bare minimum calorie need at rest. Do not go below this without medical supervision.

For informational purposes only. Consult a qualified health professional before making changes to your diet or exercise programme.

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