Weight prediction tool for planning

Weight Prediction Spreadsheet Tool

Years ago, I wanted to find out if it was worth trying to cut my calories further to lose weight more quickly. So I worked up a spreadsheet to test eating different average daily calorie amounts each week. Just fill in the information in blue and change the values in column C to match what you plan to eat each day.

Then each week, you can update your average daily calories for that week and get a more accurate look at how your weight might trend. I've also put in the 5% and 10% weight loss steps are in case you want to have little rewards at those mile markers. BMI is coded in different shades of green so it's friendlier looking.

I found that, for me, eating 1600 calories a day would only make me reach my goal about 3 months faster than 1200. And it would still take a year. Definitely not worth it.

Then, when I found the eating pattern that worked for me for 1200 to be comfortable and hunger free*, I started using it to put higher average daily intakes on the weeks with special occasions. Like putting in an average daily calorie amount of 2000 for the week of Thanksgiving, to allow for eating like 5000 on Thanksgiving. Being able to see that it didn't make that much of a difference to when I'd reach my goal was really freeing to just enjoy the holiday.

It also helps with seeing what your activity level really is. If you're losing slower or faster than the prediction, try changing the activity level and see if it gets closer. I know we love to just use sedentary (1.2xBMR) around here, but if you're getting out and walking most days, chances are you're actually slightly active (1.375xBMR) and if you're doing moderate workouts 3 or 4 times a week, you might be lightly active (1.425xBMR).

Anyway, I hope this is helpful to someone!

*This is why you'll see me comment to try having different meal timing and to walk more, you might not need will power, you might just need to get your calories in the way that satisfies you more.

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Need some advice and outside opinion

Hi everyone.

19 years old student here, who needs some help with weight loss. I'm 153 cm, 75 kg. I can say I look good in my eyes (I would add my picture if I wasn't so shy :)). So I study engineering full time, 5 days a week, from 1 pm to 5 :30 pm. But I live really far from the uni so just getting there takes me two hours, and getting back home also same.(I don't have the money to move out right now, I'm just stuck in my parent's house) But I really want to lose weight like 15 kg or so. I have time I'm not rushing or being anxious about anything. I don't even get like sad when I look at my body. But my parents... Well they do want me to be healthy and strong. Which is why I'm also looking for kickboxing or karate classes for myself taking at the same with the gym. I tried going calorie deficit but it was so stressful, I ended up drinking soda 🥲. I need someone to give me some tips to manage this stress. Because I'm studying and trying to build my portfolio for my masters. It's really difficult, too much work. I think gym even will be good for stress reliving, I'm not sure about karate, or kickboxing maybe. I haven't found anything convenient for my schedule yet. Has anyone been a situation like this before? I really need some adult guidance here, I can't tell that to my mom, she just doesn't understand me in this way I guess.

Any help or suggestions will be appreciated. Thanks in advance:)

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Weight loss as a teen

So im looking for good advice on losing weight as a teenager, Partly for the sake of trying to be healthier especially because due to being intubated as a baby i have some breathing issues when exerting myself that im trying to improve but also because im very self conscious about myself and have been for several years. Im currently 15, 5’5 and about 170 lbs. I do have hyperthyroidism that ive been diagnosed with for about a year and a half that im on medication for. I know the basics about losing weight (ex: move more, eat more whole foods) but I really really struggle with motivation on doing so especially eating healthy as im a fairly picky eater who struggles with textures and am trying to broaden my palate but its hard for me. I also grew up in a family who did eat decent meals but not always and we almost always have “unhealthy foods” that i find hard to avoid. I do try to make meals for myself but i usually forget ti make something until im really hungry so i end up ravaging whatever i can get fast. I also am not at all a breakfast person i get nauseous if i try to eat in the first 2-3 hours after waking up and i just dont usually love most breakfast foods. I’m really hoping to lose weight to improve myself esteem but also just get healthier because I ride horses a lot and have high expectations of getting somewhere with that.

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Why am I losing more weight/month when eating very irregularly without calorie counting?

I used to stick religiously to 1500kcal/day and high energy full-body dancing every day but my weight loss was very slow and I would often feel sleepy throughout the day like my body didn't want to give me energy

I felt like I couldn't live like that my entire life and wanted more energy, so I gave up on that strict calorie counting 8 months ago and started eating very randomly again, including having sugar and mayo days, and eating a lot of high calorie nuts, some days even reaching 3500 calories, but other days barely reaching 800 and only eating mayo-free tuna salad with heaps of leafy stuffs, never fasting though

I'm losing weight... and I'm full of energy, but how is this possible? I'm definitely not eating below my average calorie needs, so it's technically not a calorie deficit (per week)

I feel kind of like when I was little and could eat an entire bag of candy one day per week but gain no weight from it... is there any explanation for this?

I'm still dancing every day and I haven't added any sports or physical activities, the only change is that my calorie intake is very erratic and I started eating sugar, nuts and mayo again

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I can feel my tailbone now when sitting now.

Hello everyone,

I've noticed today while sitting on the floor that I was sitting directly on my tailbone. The "bone" moves with my spine when moving.

It feels big and doesn't feel like a cyst or independent growth, it genuinely feels like a bone and it's in the shape of the tailbone.
Maybe this is inflamed? There is no pain, l've been touching it a lot, so I can just feel it there, it's not uncomfortable.

I pulled a muscle in my back three weeks ago when running and I was out injured for three weeks. I've been on a weight loss journey for 4 months and the answer I'm getting is that there could be less cushion in that area? I'm down about 20lbs. I was 205 and I'm now down to 185. My first run was today and it was comfortable. During this three week period, I felt a lot of muscle loss.

I'm not having any other issues other than teeling the bone, I don't feel it when my posture is good and I did not notice this until I sat on hard floor.
Has anyone had this issue or have any idea what it could be?

Is this connected with my weight loss!m? I know you can’t say, but I’ve arranged a GP appointment in the meantime.

Thank you,

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my food noise is completely gone

i have lost 70 pounds naturally over the past 7ish months. my weight loss journey over the past decade or so has been a rollercoaster; i have cycled between 250-210 for years in a constant cycle of losing and gaining mostly because of my struggles with food noise.

my abusive parents died from cancer last year and i think that it’s the reason why i have had 0 food noise. i’m happier, i live alone, i provide for myself and i am so happy with my life now. i used to be sad every single day and the only thing that brought me joy was food. i used to plan out massive amounts of food days in advance and order 5 sandwiches with 2 large fries on doordash. now, there are so many things in my life that bring me joy and i eat normal portions! i had hobbies and things that i enjoyed back when my parents were alive but now they are dead i feel like i am finally free.

my appetite has been smaller and i’m not reaching for comfort foods like i used to. i didn’t weigh myself from december 2025-april 2026,and in that time i’d lost 40 pounds without even trying because i was just a happier person. from april to now, by focusing just a little more on weight loss, i’ve lost another 30 and am finally under 200 pounds for the first time since 2019.

i know this probably isn’t the problem for everyone, but i realized that food was a very big part of my life when it didn’t need to be my main source of happiness and since then my weight loss and staying in a deficit has been easy!!! i hope it helps someone at least!!

tl;dr: find joy in your life & decenter food so that your life makes you happier than food does!

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I lost 60 pounds and hit a 2 month plateau. Trying not to be too hard on myself

I began at 5 feet 8, 230 pounds in february. I went on to get down to 170 pounds in august than hit a wall due to being put on antipsychotic medications. It makes me constantly hungry and slows my metabolism. I proceeded to gain back 6 pounds in august and first half of September and took me the back end of the month and beginning of October to lose back half of that.

I know losing weight is not a straight line, but its so hard not to be frustrated with the situation since its the first set back ive had since being on this weight loss journey.

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