Weight Loss Planner
This planner estimates the time needed to reach your weight loss goal by combining running and diet control. Enter your profile, then adjust the sliders in real time to see the impact of each parameter on the duration and the progress chart.
1. Your profile
5. How does the calculation work?
The planner combines two weight loss levers:
Lever 1 — Caloric expenditure through running
Calories/session ≈ weight (kg) × distance (km)
Distance is calculated from the chosen duration and speed. It is the most scientifically validated formula for running (≈ 1 kcal/kg/km).
Lever 2 — Caloric deficit
Your estimated maintenance TDEE is calculated as follows:
- Male: weight × 33 kcal/kg (moderate activity)
- Female: weight × 31 kcal/kg (moderate activity)
Caloric deficit = TDEE − entered daily caloric intake.
Final formula
Weekly deficit = food deficit × 7 + running calories × sessions
Weeks needed = (kg to lose × 7,700) ÷ weekly deficit
The rule of 7,700 kcal per kg of fat is the standard scientific reference.
6. Tips for success
🏃 Gradual progression
Increase running volume by a maximum of 10% per week to avoid injuries.
🍽️ Moderate deficit
A deficit of 300-500 kcal/day is ideal: effective without being exhausting for workouts.
💪 Muscle mass
Maintain a protein intake of 1.4-2 g/kg to preserve muscle mass during weight loss.
😴 Recovery
7-9h of sleep optimize hormonal regulation (ghrelin, leptin) which controls appetite.
📊 Regular tracking
Weigh yourself once a week, in the morning on an empty stomach. Daily variations (±1-2 kg) are normal.
🔄 Vary your paces
Alternate slow long runs (lipids) and interval training (high metabolism) to maximize results.
Frequently Asked Questions — Weight Loss Planning
What do BMR, and TDEE mean?
The BMR (Basal Metabolic Rate) is the vital energy your body spends at absolute rest. The TDEE (Total Daily Energy Expenditure) is your BMR plus the energy spent by your lifestyle (work, sports, digestion). It is your total caloric expenditure.
How long does it take to lose 5 kg by running?
With 3 sessions of 45 min/week at 10 km/h and 2,000 kcal/day (for an 80 kg man), expect about 8 to 10 weeks. The slider will give you a personalized estimate.
Should I eat less or run more?
Both are complementary. Diet accounts for 70-80% of the result. Running accelerates the deficit, improves body composition, and preserves muscle mass.
What is the maximum recommended weight loss per week?
1 kg per week maximum for a healthy adult, i.e., a deficit of ≈ 7,700 kcal/week. Beyond that, the risk of muscle catabolism and chronic fatigue increases significantly.
Why am I not losing weight despite training?
Food compensation (eating more after exercise), water retention related to training, and metabolic adaptation are the most common causes. The total deficit (sports + diet) must remain positive.
7. Additional tools
- Total Daily Energy Expenditure (TDEE) — Precise calculation of TDEE with your sessions
- Weight loss simulator — Number of sessions to lose a goal
- Calories burned running — Detailed calculation per run
- BMI Calculator — Position your weight relative to standards
- Basal Metabolic Rate (BMR) — Compares 3 scientific formulas
- Impact of weight on performance — Time gained by losing kg