Diet Progress Calculator

• Unit Selection: If you don't want to use the logical metric system, just click the button to switch to imperial.

• Select Calculation Method:

  • Current Intake vs. TDEE:

    • TDEE: Enter your Total Daily Energy Expenditure in kcal.

    • Daily Caloric Intake: Enter your current daily caloric intake in kcal.

    • Calculate: Click on the "Calculate" button. 

    • Result: The result shows whether you're currently in a calorie deficit, a calorie surplus or at maintenance. You'll also see how this difference affects your weight, calculated in kilograms or pounds per week.

  • Weekly Weight Change Goal:

    • TDEE: Enter your Total Daily Energy Expenditure in kcal.

    • Desired Weekly Weight Change: Enter your desired weekly weight change in kg or lbs (use negative values for weight loss).

    • Calculate: Click on the "Calculate" button. 

    • Result: The result calculates how many calories you should eat per day to reach your desired weekly weight goal.

  • Target Weight and Time Frame (weeks):

• • • TDEE: Enter your Total Daily Energy Expenditure in kcal.

    • Current Weight: Enter your current weight in kg or lbs.

    • Target Weight: Enter your target weight in kg or lbs.

    • Time Frame: Enter the time frame in weeks to reach your target weight.

    • Calculate: Click on the "Calculate" button. 

    • Result: The result calculates the daily calorie deficit or calorie surplus needed to reach your target weight within the selected time frame.

  • Target Weight and Date:

    • TDEE: Enter your Total Daily Energy Expenditure in kcal.

    • Current Weight: Enter your current weight in kg or lbs.

    • Target Weight: Enter your target weight in kg or lbs.

    • Target Date: Select a future date by which you want to reach your target weight.

    • Calculate: Click on the "Calculate" button. 

    • Result: The result calculates the daily calorie deficit or surplus needed to reach your target weight by the chosen date.

All details and more information on this topic can be found in this article: Nutrition Basics