Weight Loss Plan Generator

Enter your details to get a starting daily calorie target, a suggested deficit, and an estimated weekly progress range — no signup required.

How the plan generator works

This tool estimates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor formula, then multiplies it by an activity factor to estimate your Total Daily Energy Expenditure (TDEE) — the calories you burn in a typical day. Your suggested daily target is your maintenance calories minus a deficit sized to your selected pace, with a safety floor so the target never drops below what is considered a very low-calorie range.

Why calorie needs differ between people

Two people with the same weight can have different calorie needs depending on age, height, sex, muscle mass, and daily activity. That is why this calculator asks for a few basic details instead of giving one generic number — it is still an estimate, but a more personalized one than a flat calorie chart.

Why plans should adapt over time

As you lose weight, your maintenance calories drop too, because a lighter body generally burns somewhat fewer calories. A plan calculated once and never revisited can become less accurate over weeks and months. This is exactly why the CalorieMitra Android app recalculates your plan as your logged weight, food, and activity change, instead of relying on a single starting estimate.

The role of food tracking

A calorie target is only useful if you have a reasonable sense of what you are actually eating. Logging meals — even approximately — helps you notice patterns, like consistently underestimating oil or snacks, that a one-time calculation cannot show you.

The role of activity

Activity affects both sides of the equation: it raises your calorie needs and contributes to overall health independent of weight loss. Daily movement, not just planned workouts, plays a meaningful role in your total energy expenditure.

Importance of consistency

A plan only works if it is followed consistently over weeks, not days. Small, sustainable adjustments that you can stick with tend to outperform aggressive plans that are hard to maintain.