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 - Weekly Weight Change Goal - Target Weight and Time Frame

  • 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. It tells you whether you need a deficit or a surplus and shows your adjusted daily intake.

  • Target Weight and Time Frame:

• • • 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 shows how much weight you need to change per week to reach your goal within the selected time frame. It calculates the daily calorie deficit or surplus required and tells you how much you should eat per day to stay on track.

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