About this tool
If your weight has been stable for at least 3 weeks at consistent intake, your current calorie level is your new maintenance. This tool finds the calorie cut needed to resume losing roughly 0.5 kg per week (a 500 kcal/day deficit) or your chosen pace.
How it works
0.5 kg fat = 3500 kcal, so 0.5 kg/week loss requires 500 kcal/day deficit
New target = TDEE - (weekly_loss × 7700 / 7)
Cap deficit at 25% of TDEE to protect lean mass
If you have been dieting more than 12 weeks, consider a 1 to 2 week refeed at maintenance before cutting again. This restores leptin, thyroid, and training output.
How to use the Weight Loss Plateau Calculator
The Weight Loss Plateau Calculator is a browser-based tool that runs entirely on your device. Inputs you enter never reach a server - all calculations happen client-side in JavaScript. This means:
- Privacy: nothing is logged, sent, or stored by 3Tej. Inputs disappear when you close the tab.
- Speed: results update as you type. No network round trip.
- Offline use: once the page is cached, it works without internet.
- No signup: no account, no email, no rate limits.
Step by step
- Enter your inputs in the form above. Each field is labeled with its unit (currency, percent, kg, etc.) and the expected range.
- Read the result as it updates. The number reflects the formula commonly accepted in Weight Loss Plateau-related calculations.
- Adjust to see sensitivity: change one input at a time and watch how the output moves. This is the fastest way to understand which variable matters most.
- Copy or screenshot the result for later reference. The page state persists for the session if your browser allows it.
When you would use this
- Quick estimates: when you need a number now and don't want to open a spreadsheet.
- Sensitivity analysis: testing how a result changes as inputs vary, before committing to a real-world decision.
- Comparison: running the same calculation with different inputs to compare options side by side.
- Learning: building intuition for how the underlying math behaves.
- Documentation: capturing a snapshot of inputs and outputs at a point in time.
Frequently asked questions
Why do weight loss plateaus happen?
As you lose weight your body needs fewer calories to maintain itself, and metabolic adaptation can drop maintenance another 5 to 15 percent below predicted. The deficit you started with becomes maintenance over time.
How long is a true plateau?
At least 3 weeks of stable body weight (averaged daily) at consistent intake. Shorter stalls are usually water retention from sodium, hormones, glycogen, or stress and resolve on their own.
Should I cut more or take a diet break?
If you have been dieting under 12 weeks, drop calories 100 to 150 per day. If you have been in deficit longer, a 1 to 2 week diet break at maintenance often restores hormones and breaks the plateau more effectively than further cuts.
Is it muscle loss?
Aggressive deficits without resistance training cause significant lean-mass loss, which lowers metabolic rate and contributes to plateaus. Adequate protein (1.6 to 2.2 g/kg) and weight training preserve muscle and metabolism.
Is the Weight Loss Plateau Calculator accurate?
The Weight Loss Plateau Calculator applies the standard formula for weight loss plateau. Accuracy is limited only by your input precision. For decisions with material consequences, use the result as a starting point and verify with a qualified professional or the relevant official source.
Is the Weight Loss Plateau Calculator free?
Yes. 100% free, no signup, no payment, no API key. The site is funded by display ads that appear around the tool but not inside the calculation flow.
Are my inputs saved?
No. Inputs stay in your browser tab. Closing the tab discards them. The site uses Google Analytics for traffic measurement (anonymized) but does not see what you type into the form.
Can I use the Weight Loss Plateau Calculator on my phone?
Yes. The tool is responsive and tested on iOS Safari, Android Chrome, and major desktop browsers. Touch targets meet Apple's 44pt and Google's 48dp minimum guidance.
How do I report a bug or suggest improvement to the Weight Loss Plateau Calculator?
Email hi@3tej.com with the URL of this page and a description of what you saw vs expected. We typically respond within 72 hours and update calculators when rules or formulas change.
How accurate is the Weight Loss Plateau Calculator?
It applies the standard formula. Accuracy is limited only by your input precision. For decisions with material consequences (taxes, medical, legal, structural), use the result as a starting point and verify with a qualified professional in the relevant field.
Is the Weight Loss Plateau Calculator free to use?
Yes. 100% free, no signup, no payment, no API key. The site is funded by display ads around the tool but not inside the calculation flow.
Are my inputs saved anywhere?
No. All inputs stay in your browser tab. Closing the tab discards them. The site uses Google Analytics for traffic measurement (anonymized) but the analytics never see what you type into the form.
Does the Weight Loss Plateau Calculator work offline?
Yes. Once the page has loaded, it works without internet. The calculation runs in JavaScript on your device.
Can I share results from the Weight Loss Plateau Calculator?
Take a screenshot or copy the output. The page doesn't generate shareable URLs for specific calculations - inputs stay in your browser only.
Why are the results different from another weight loss plateau tool?
Most likely: different formula assumptions, different default values, different rounding rules, or different applicable rates. Check the methodology if both tools document it. Both can be valid for different scenarios.