Weight Loss & Running Plan Calculator

1. Enter your basic information: Age, gender, height, current weight, and target weight.
2. Select your activity level: Be honest about your current activity level for accurate results.
3. Choose your weekly goal: Start with 0.5 kg/week for sustainable results. Adjust based on your progress.
4. Set your running plan: Enter how many days per week you plan to run and for how long (e.g., 3 days × 30 minutes).
5. Review your plan: Check your daily calorie target, macro breakdown, and running schedule. Pay attention to the “Reality Check” section.
6. Understand the reality: The tool shows how much weight loss comes from running vs diet control. Most people need both for success.
7. Track and adjust: Monitor your progress weekly and adjust your plan if needed.

BMR (Basal Metabolic Rate): The number of calories your body burns at rest. This is the minimum energy needed to maintain basic bodily functions.

TDEE (Total Daily Energy Expenditure): Your total calorie burn including daily activities and exercise. This is your maintenance calories.

Calorie Deficit: The difference between your TDEE and your target calories. A 500 cal/day deficit typically results in 0.5 kg weight loss per week.

Macros: The breakdown shows how to distribute your calories across protein, carbs, and fats. Protein is crucial for preserving muscle during weight loss.