Free Calorie & Goal Calculator
Stop guessing. The Weight Loss Planner gives you a personalised daily calorie target, your BMI, a realistic timeline to your goal weight and a simple macro split – all using the trusted Mifflin-St Jeor formula. Then pick the challenge holding you back (belly fat, a stalled scale, PCOS, post-pregnancy and more) for a focused fix, and track the daily habits that actually drive fat loss.
PLAN · TRACK · TRANSFORM
The Weight Loss Planner
Get your personalised daily calorie target, a realistic timeline to your goal and a simple macro split – then tackle the challenge holding you back and tick off the daily habits that actually move the needle.
Your Calorie & Goal Calculator
Enter your details for a safe, science-based plan. All values stay on your device.
Calculate my plan
Underweight · Healthy · Overweight · Obese
How to use your numbers
- EatBuild meals around protein and vegetables and hit your calorie target most days of the week.
- MoveStack daily steps with 2-3 strength sessions – it protects muscle and keeps your metabolism up.
- TrackWeigh yourself weekly at the same time. No change for 3 weeks? Drop calories slightly or add steps.
- Be patientAim for your first 5-10 percent, expect ups and downs, and treat it as a habit change, not a crash.
Tackle Your Biggest Challenge
Numbers are only half the battle. Pick what is holding you back for a focused, realistic fix.
📏Belly Fat⚡Slow Metabolism🩺PCOS🤱Post-Pregnancy📉Plateau🧠Emotional Eating
📏 Belly Fat⚡ Slow Metabolism🩺 PCOS🤱 Post-Pregnancy📉 Plateau🧠 Emotional Eating
📏 Belly Fat
Stubborn fat around the middle
Why it happens: Belly fat comes from an overall calorie surplus, too much sugar and refined carbs, high stress, poor sleep and too little movement. You cannot spot-reduce it – it goes as your total body fat drops.
- EatBuild meals around protein and fibre, cut sugary drinks and refined carbs, and watch portions to stay in a gentle deficit.
- MoveCombine daily steps with 2-3 strength sessions a week; a little brisk cardio or intervals helps too.
- LifestyleSleep 7-8 hours, manage stress (it raises belly-storing cortisol) and keep alcohol low.
- AvoidCrash diets, endless crunches expecting fat loss, and late-night sugary snacking.
⚡ Slow Metabolism
Feel like you barely burn anything
Why it happens: A truly slow metabolism is rare. Usually it is under-eating then over-eating, low muscle mass, poor sleep, or an undiagnosed thyroid issue. Muscle burns more calories even at rest.
- EatEat enough protein and do NOT crash diet – very low calories lower your burn and muscle.
- MoveBuild muscle with strength training and stay active all day (steps, stairs, standing).
- LifestyleSleep well and keep stress down – both affect how much you burn.
- CheckIf you also feel cold, very tired or have hair changes, ask your doctor for a thyroid test.
🩺 PCOS
Weight loss with PCOS
Why it happens: PCOS often comes with insulin resistance, which makes losing weight harder and stores fat around the middle. The good news: even a 5-10 percent loss can improve cycles and symptoms.
- EatFavour lower-glycaemic, higher-protein, higher-fibre meals; pair carbs with protein or fat to steady blood sugar.
- MoveRegular strength training plus cardio improves insulin sensitivity.
- LifestylePrioritise sleep and stress management – both strongly affect PCOS.
- With your doctorWork with your doctor or dietitian; treatments like metformin or inositol may help. Progress is slower but real – be patient.
🤱 Post-Pregnancy
Losing baby weight safely
Why it happens: After birth your body needs to recover, and broken sleep, hormones and breastfeeding all affect weight. There is no rush – slow and steady protects your health and energy.
- FirstWait for your doctor’s clearance (often around 6 weeks, longer after a C-section) before structured exercise.
- EatEat nourishing, protein-rich food. If breastfeeding, do NOT crash diet – it needs extra calories.
- MoveStart with walks and gentle core or pelvic-floor work, then build up.
- LifestyleSleep when you can, accept help, and be kind to yourself – this takes months, not weeks.
📉 Plateau
The scale has stopped moving
Why it happens: As you lose weight you burn fewer calories, and your body adapts. A stall after weeks of progress is normal – not failure.
- RecalculateRe-run this planner at your new weight – your calorie target is now lower.
- Tighten upTrack more carefully for a week; small bites and oils add up.
- Move moreAdd steps or a strength session, or try a planned 1-2 week maintenance break.
- Check basicsLook at sleep and stress, and make sure you are not under-eating, which can backfire.
🧠 Emotional Eating
Eating when you are not hungry
Why it happens: Stress, boredom, sadness and habit can drive eating when you are not truly hungry – usually high-sugar, high-fat comfort food.
- Spot itPause and ask: am I Hungry, Angry, Lonely or Tired? Real hunger builds slowly.
- Swap itFind non-food coping – a short walk, a call, water, or a few slow breaths.
- Set upKeep trigger foods out of easy reach and eat regular balanced meals so you are not over-hungry.
- Be kindOne slip is not failure. Drop the guilt and just continue – that is what works long term.
Foods That Make Loss Easier
No food is off-limits, but these high-protein, high-fibre picks keep you full on fewer calories.
🥚EggsHigh-quality protein that keeps you full for hours
🥣Curd / Greek yogurtProtein plus gut-friendly probiotics
🫘Dals & beansProtein and fibre – filling and cheap
🥬Leafy greensHuge volume, fibre and almost no calories
🌾OatsSlow-release carbs and fibre that curb cravings
🍗Chicken & fishLean protein that protects muscle
🥜Nuts (a small handful)Healthy fats and satiety – just mind the portion
💧WaterZero calories and it quietly curbs false hunger
Your Daily Fat-Loss Checklist
Tick the habits you nailed today – your score updates live.
0 of 8 habits checked
Share my planCreates an image of your plan and habit score – post it to your Instagram story, WhatsApp status or send as a photo.
This planner gives general estimates using standard formulas (Mifflin-St Jeor BMR) and is not medical or nutrition advice. Individual needs vary. Please talk to a doctor or registered dietitian before starting any weight plan – especially if you are pregnant, breastfeeding, under 18, or living with a condition such as diabetes, thyroid disease, PCOS or a history of disordered eating.
