Weight loss tools, in the order that keeps you in control
Weight loss is a sequence, not a single number. Measure first, estimate what a day costs, pick a pace the safety rails will actually allow, turn that into grams, then check the week before you change the plan. Each calculator below prints the full table, the error band, and the next tool with your numbers already filled in. Nothing is stored against you.
Start at step 1 if you have not measured this month. Jump to pace or check-in if you already have height, weight and a calorie target.
Step 1: Measure
BMI Calculator
Question. Where do I sit on the recognised screens?
What it shows. BMI against both WHO systems, and waist risk if you add a tape.
What it cannot tell you. how much of that weight is fat, or how fast you should lose it.
Step 2: Composition
Body Fat Calculator (US Navy Method)
Question. What is the scale actually counting?
What it shows. A body-fat estimate with its error band, lean mass and fat mass in kilograms.
What it cannot tell you. your exact fat mass. Tape and formula methods miss by several points.
Step 3: Energy
TDEE Calculator
Question. What does a day cost before I change anything?
What it shows. BMR from more than one equation, TDEE at every activity factor, and a ±12.5% band.
What it cannot tell you. your true maintenance. That takes a few weeks of honest intake and weight.
Step 4: Pace
Weight Loss Time Calculator
Question. How long at each safe speed, and what do I eat today?
What it shows. Weeks at 0.25 to 1% of weight per week, after the same calorie floors as the deficit tool.
What it cannot tell you. a calendar date you will arrive. Adaptive TDEE makes late weeks slower.
Step 5: Fuel
Macro Calculator
Question. How do those calories become food I can shop for?
What it shows. Protein, fat and carbohydrate in grams, plus water and fibre targets.
What it cannot tell you. which foods to buy. Grams are a budget, not a menu.
Step 6: Move
Walking Calorie Calculator
Question. What does a walk or a run actually add?
What it shows. Gross and net session calories, steps or pace, and the share of the WHO weekly target.
What it cannot tell you. that exercise will outrun a large intake. Most of the deficit is still food.
Step 7: Check
Weight Loss Check-In Calculator
Question. Is this week on track, or is the scale hiding the work?
What it shows. Expected versus actual kilograms, a ranked list of causes, and a next action.
What it cannot tell you. that a flat week means failure. Water and glycogen move 1 to 2 kg easily.
Step 8: Exit
Reverse Diet Calculator
Question. How do I raise calories without giving the weight back?
What it shows. A week-by-week reverse-diet table back to estimated maintenance.
What it cannot tell you. that the regained kilograms are all fat. Glycogen and water come back first.
Why these tools, in plain words
How long does safe weight loss take?
Safe loss is 0.25 to 1% of body weight a week. Convert kilograms to weeks with 7,700 kcal per kg, then ignore any finish date that skips that energy maths.
How to read a weekly weigh-in
A weekly average hides water and glycogen noise. Compare expected kilograms from your deficit with the trend, then hold, recheck the log, or slow down.
Body recomposition versus weight loss
Recomp is fat down and lean up at nearly the same weight. The scale can sit still. Protein, lifting and a small deficit decide fat loss versus shape change.
Reverse dieting after a cut
After a cut, add 50 to 200 kcal a week back toward TDEE. Reverse dieting is a controlled exit, not a metabolism repair. Watch the weekly average, not one day.
All 43 calculators live on the home page. The path above is the weight-loss job only.