Shrink Ray
Drag your goal, see the timeline. Safety-guarded deficit planning.
Drag your goal timeline and instantly see the daily calorie target, pace, and milestone dates to get there — with safety guardrails built in.
How this is calculated
Methodology & sources
- BMR formula: Mifflin-St Jeor equation (Mifflin MD et al., Am J Clin Nutr, 1990)
- Activity multipliers: FAO/WHO/UNU — Human energy requirements report
- Deficit math: 3,500 kcal/lb approximation — Hall KD et al., Lancet 2011 (weight change is dynamic)
- Safe pace: NIH — Aim for a Healthy Weight
- Weight management: NIDDK — Adult Overweight & Obesity
- Losing weight: CDC — Healthy Weight, Growing: Losing Weight
Privacy — how your data is handled
All math runs in your browser on your device. Nothing you type is sent to a server,
and saved results live only in this browser's local storage. Tools that use live
public data (food databases, weather) request only what they need to display.
👟 Practical toolkit tip — Simple Pocket Pedometer or Wrist Step Counter
Why it helps: Tracking daily step volume (7,500–10,000 steps/day) prevents subconscious NEAT drop-off when you are in a calorie deficit.
Pro tip: A 15-minute brisk walk after dinner adds ~1,600 steps and blunts post-meal blood glucose spikes.