Ideal Weight & Diet Planner
Calculate ideal weight from height, simulate diet plans with target calorie intake, and check weight loss pace safety.
Ideal Weight by BMI
Underweight threshold (BMI 18.5)
Cosmetic weight (BMI 20)
Standard weight (BMI 22)
Overweight threshold (BMI 25)
Current BMI
Target BMI
Diet Plan
Weight change
Weekly pace
Pace safety
Estimated BMR
Estimated daily expenditure (TDEE)
Required daily calorie deficit
Daily calorie target
How to Use
This tool calculates BMI-based ideal weights and creates a diet plan with calorie targets.
Safe Weight Loss Pace
- Safe: 0.5 kg/week or less
- Caution: 0.5-1.0 kg/week
- Dangerous: Over 1.0 kg/week (risk of muscle loss and rebound)
FAQ
Q. What is a safe weekly weight loss rate?
A. Generally, 0.5 kg/week or less is considered safe. Over 1 kg/week increases risk of muscle loss and rebound.
Q. What is the difference between standard and cosmetic weight?
A. BMI 22 (standard weight) is medically the lowest health risk. BMI 20 (cosmetic weight) is a slimmer appearance. Below BMI 18.5 is underweight with health risks.