Diet Goal Simulator

Simulate weight goal timeline from calorie deficit, activity, target weight, and adherence assumptions.

Timeline

19.3 wk

Weight loss

Weight change

7 kg

82 to 75 kg

Effective calorie gap

400 kcal/day

80% adherence

Monthly pace

1.6 kg/mo

Average estimate

Diet goal inputs

Simulate weight goal timeline from calorie gap and adherence.

Current weight

Target weight

Daily calorie gap

kcal

Adherence

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What is the diet goal simulator?

This simulator builds a weight-loss plan from BMR, TDEE, target weight, target period, calorie deficit, macro distribution, and a weekly weight trajectory. It uses the Mifflin-St Jeor equation and 2026 nutrition guidance from the Korean source.

The goal is not simply to eat less, but to set a specific calorie target, macro ratio, and safe pace that can be monitored over several weeks.

BMR, TDEE, and deficit

Mifflin-St Jeor formulas

Men: BMR = 10 x weight kg + 6.25 x height cm - 5 x age + 5.
Women: BMR = 10 x weight kg + 6.25 x height cm - 5 x age - 161.
BMR is the minimum energy used at rest and accounts for roughly 60% to 70% of total energy expenditure.
A 30-year-old man, 175 cm and 80 kg, has BMR about 1,755 kcal. A woman with the same inputs has BMR about 1,594 kcal.

Activity factors and deficit

Sedentary uses 1.2, light activity 1.375, moderate activity 1.55, very active 1.725, and extremely active 1.9.
The 30-year-old man example at moderate activity has TDEE about 2,720 kcal.
Losing 1 kg of body fat requires about 7,700 kcal of cumulative deficit.
Safe weight loss is about 0.5 to 1.0 kg per week, caution is 1.0 to 1.5 kg, and more than 1.5 kg per week is flagged as high risk.

Macro plans and examples

Macro ratios

Balanced diet: carbohydrate 50%, protein 25%, fat 25%.
High-protein diet: carbohydrate 35%, protein 40%, fat 25%.
Low-carbohydrate or ketogenic style: carbohydrate 10%, protein 30%, fat 60%.
During dieting, protein at 1.2 to 1.6 g per kg helps reduce muscle loss. The 2026 ISSN reference in the source recommends 1.6 to 2.2 g per kg in some dieting or training contexts.
Minimum calorie warnings use about 1,500 kcal for men and 1,200 kcal for women without professional supervision.

Scenario guidance

A 35-year-old man, 180 cm and 88 kg, targeting 78 kg over 16 weeks needs about 0.6 kg per week loss, which is in the safe range.
That example uses about 2,100 kcal per day with balanced macros of 50%, 25%, and 25%.
After 8 weeks or more of dieting, metabolic adaptation can reduce energy expenditure by about 5% to 15%.
The guide suggests adjusting calories by 100 to 200 kcal or changing exercise intensity during a plateau, sleeping 7 to 8 hours, drinking at least 2 L of water, and adding strength training 2 to 3 times per week.

2026 diet guidance

Practical nutrition notes

Intermittent fasting such as 16:8 can reduce total calorie intake, but the guide notes that it does not necessarily outperform ordinary calorie restriction when calories are matched.
Fiber and fermented foods such as kimchi and yogurt support gut microbiome balance and weight management.
A 1 to 2 week diet break at maintenance calories can help reduce metabolic adaptation in long diets.
Korean BMI categories in the source treat 18.5 to 22.9 as normal, 23.0 to 24.9 as overweight, 25.0 to 29.9 as obesity class 1, 30.0 to 34.9 as class 2, and 35.0 or higher as class 3.