Weight Loss Tracker — Calorie Deficit, Daily Log & Goal Date Projection

Free weight-loss tracker, calorie-deficit calculator and progress journal in one page. Enter your current weight, target weight, height, age, sex, activity level and the rate you want to lose (0.25–1.0 kg per week), and the tool computes your BMR with the Mifflin-St Jeor equation, multiplies by your activity factor for total daily energy expenditure (TDEE), subtracts the deficit needed to hit your weekly loss goal (1 kg of body fat ≈ 7700 kcal), and tells you exactly how many calories to eat per day, how many total weeks the plan will take, and the calendar date you should hit your target if you stay on plan. A built-in daily weight log stores every entry in your browser (localStorage — never uploaded) and draws a live trend curve so you can see whether you are actually on track or stalling. A protein, carb and fat split (1.6–2.2 g/kg protein to preserve muscle) is suggested for every target. Hard guardrails: the tool refuses to let you plan a loss faster than 1 kg/week, and warns the moment your target BMI would drop below 18.5. This is a planning and tracking tool, not medical advice — talk to a doctor or registered dietitian before starting any diet, especially if you have a medical condition or are pregnant.