Weight management calculators

Deficit, surplus, BMI, and planning timelines.

Weight change is mostly energy balance over weeks, not a single heroic day. These tools turn a goal weight into a daily calorie band and a planning timeline.

They use a rough 7,700 kcal per kilogram rule because it is familiar and easy to sanity-check. Real bodies adapt. The timeline is a sketch, not a contract.

If a requested deficit would drop below an educational floor, Protealpes holds the number and tells you why.

Calorie Deficit Calculator
Cut a chosen percent from estimated TDEE and see the daily gap plus a rough weekly change.
Calorie Surplus Calculator
Add a 5–20% surplus to estimated TDEE for a muscle-gain phase.
Weight Loss Calculator
Turn a goal weight and weekly pace into a daily calorie target and a planning timeline.
Weight Gain Calculator
Plan a slower surplus from TDEE, a goal weight, and a weekly gain pace.
BMI Calculator
Calculate body mass index from height and weight, then read it as a screening number.
Ideal Weight Calculator
Compare Hamwi, Devine, Robinson, and Miller ideal-body-weight equations for a given height.
Weight Loss Percentage Calculator
Turn a starting weight and a current weight into percent lost or gained.