FREE TOOL — MIFFLIN-ST JEOR · ACSM · WHO · NIN-ICMR 2024
Weight Loss
Timeline Calculator.
Enter your current weight, goal weight, and activity level. Get a scientifically accurate target date, a month-by-month milestone plan, personalised calorie targets, and a full macro breakdown.
Mifflin-St Jeor BMR Formula
Iterative TDEE Recalculation
4-Scenario Comparison
Month-by-Month Milestones
WHAT YOU GET
Exact Goal DateDay you'll reach goal weight
4-Scenario CompareSlow · Recommended · Faster · Aggressive
Monthly MilestonesWeek-by-week weight projections
Calorie + Macro TargetsDaily protein, carbs, fat
BMI JourneyCurrent → goal BMI category
PDF ReportPrint or share your plan
NEED MORE?
Get a Full
Fat Loss Plan
Combine your timeline with a structured meal plan, portion guide, and weekly check-in — built for Indian food preferences.
Book Consultation →BASED ON
Mifflin-St Jeor 1990Most accurate BMR formula for general population
Wishnofsky 19581 kg fat ≈ 7,700 kcal constant
ACSM GuidelinesSafe rate: 0.5–1.0 kg/week max
NIN-ICMR 2024Indian dietary energy recommendations
WHO / NHSBMI classification · safe deficit guidance
⚕️ For educational purposes only. Individual results vary based on adherence, metabolism, health conditions, and many other factors. People with diabetes, eating disorders, or other medical conditions must consult their physician before beginning any calorie-deficit programme. Not a substitute for professional medical or dietetic advice.