Weight loss tracker — set target, log daily weight, see trend, project goal date with real calorie math.
- Runs locally
- Category Calculator
- Best for Getting a realistic range before a purchase, plan, workout, or schedule decision.
Your numbers
0.25–1.0 kg/week is the safe range. Faster = mostly muscle and water.
How much you move on a normal day, work + workouts included.
Your plan
Macro split — protect muscle while you cut
1.8 g/kg protein (mid of the 1.6–2.2 cutting range), 0.8 g/kg fat floor, carbs fill the rest.
Daily weight log
Stored only in your browser (localStorage). Nothing is uploaded. Look at the trend, not the single number — daily weight fluctuates 0.5–2 kg from water alone.
What this tool does
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.
Tool details
- Input
- Numbers
- The page exposes text boxes, numeric controls, file pickers, or structured inputs depending on the tool.
- Output
- Live result + Preview
- The result area focuses on usable output, with copy, download, or preview actions when supported.
- Privacy
- Browser-side processing
- The main tool logic does not call an external API, so inputs normally stay in the current tab.
- Save / share
- Local preference storage
- Preferences, history, or drafts are saved in this browser without an account.
- Performance budget
- Initial JS <= 25 KB
- No WASM budget is declared, keeping the tool quick to open on mobile.
- Best fit
- Calculator · Student
- Category and role tags drive related tools, internal links, and quick fit checks.
How to use
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1. Input
Paste or drop your content into the tool panel.
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2. Process
Click the button. All processing is local in your browser.
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3. Copy / Download
Copy the result or download to disk in one click.
How Weight Loss Tracker & Calorie Deficit Calculator fits into your work
Use it for fast estimates, comparisons, and planning numbers before you make the final call.
Calculation jobs
- Getting a realistic range before a purchase, plan, workout, or schedule decision.
- Comparing scenarios by changing one input at a time.
- Turning rough assumptions into a number you can discuss.
Calculation checks
- Double-check units, dates, rates, and rounding assumptions.
- Treat health, finance, tax, and legal outputs as planning aids, not professional advice.
- Save the inputs that produced an important result so you can reproduce it later.
Good next steps
These links move the current task into a more complete workflow.
- 1 Safe Period & Ovulation Calculator Period & ovulation calculator — predict next period, fertile window, safe days (based on calendar method). Open
- 2 BMI Calculator Body Mass Index calculator with WHO + Asian classifications — metric and imperial — browser-only Open
- 3 Calorie Calculator Calorie calculator — daily calorie needs (BMR + TDEE), weight loss/gain targets, macro breakdown. Open
Real-world use cases
Plan a realistic cut before a wedding or trip with a fixed date
You have a wedding in 14 weeks and want to drop 8 kg. Enter current 78 kg, target 70 kg, and the tool caps you at 1 kg/week, so 8 kg over 8 weeks is fine with margin. It returns a 1850 kcal daily target and a goal date in early August. Knowing the date is reachable without crash-dieting lets you eat sanely instead of starving the last week.
Find out why the scale stopped moving at week 7
You logged daily for six weeks, lost 4 kg, then nothing for 12 days. The trend curve shows a flat line while the single readings bounce 1 kg. Because the log lives in your browser, you scroll back and see your loss rate actually halved. You re-run the math at your new weight, the tool drops your target by 90 kcal, and the curve starts falling again.
Set protein so you keep muscle while lifting through a deficit
You lift four times a week and fear losing strength on a cut. At 72 kg the tool suggests 115 to 158 g of protein per day alongside the 1700 kcal target. You aim for 140 g, keep your bench steady across the 10-week plan, and the trend curve confirms the scale falls while the gym numbers hold.
Decide whether a goal weight is too low before you chase it
You are 165 cm and want to hit 48 kg because a number stuck in your head. The tool computes a target BMI of 17.6 and flags it as underweight before you commit. You raise the goal to 52 kg, BMI 19.1, and the projected date barely changes. The warning saved you from a goal that would have cost bone and immune health.
Common pitfalls
Chasing a single morning weigh-in that jumped up overnight. Water and sodium swing 1 to 2 kg daily, so trust the 7-day trend curve, not yesterday minus today.
Setting the loss rate to 1 kg/week and never re-running it. As you get lighter your TDEE drops, so recalculate every 2 to 3 weeks with your current weight or the date drifts.
Cutting protein to save calories. Dropping from 140 g to 90 g at 72 kg makes you lose muscle, not fat; keep protein high and trim carbs or fat instead.
Privacy
Every weight you log stays in your browser under the localStorage key toolora_weight_log. Nothing is uploaded, no account is required, and no calculator input is placed in the URL, so your weights never appear in a shareable link or in your history. Clearing site data wipes the log. We deliberately offer no cloud sync because body weight is sensitive health data and belongs only on your own device.
FAQ
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