Health Goal Planner

Set your weight goal and timeline to get a safe and sustainable calorie adjustment recommendation.

Current weight (kg): Target weight (kg): Time frame (weeks): Goal type: Fat Loss Muscle Gain Maintain

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About Goal Setting

Healthy fat loss: 0.3 – 0.7 kg/week (≈ 300–700 kcal/day deficit)
Muscle gain: 0.2 – 0.5 kg/week (≈ 200–500 kcal/day surplus)
Avoid setting extreme targets — slower is more sustainable.