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
A calorie deficit calculator that sizes your daily target from Mifflin-St Jeor TDEE and a 10–25% cut — with the daily gap and a rough weekly change.
Calorie Surplus Calculator
This calorie surplus calculator adds 5–20% to your Mifflin-St Jeor TDEE and shows daily extra calories plus a rough weekly gain pace.
Weight Loss Calculator
A weight loss calculator that sizes daily calories and estimates weeks to goal weight from Mifflin-St Jeor TDEE and your weekly pace.
Weight Gain Calculator
A weight gain calculator that sizes daily surplus calories and estimates weeks to goal weight from Mifflin-St Jeor TDEE and your 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.