Take our FREE instant weight‑loss self‑assessment. See your results immediately.
Activity Level
Starting Information
Enter your starting information, including your weight, sex, age, height, and physical activity level.
Physical Activity Level
Click the "Estimate Your Level" button to find your physical activity level.
Typical physical activity level numbers range from 1.4 (sedentary) to 2.5 (very active).
The default value of 1.6 describes someone who does very light activity at school or work (mostly sitting) and moderate physical activity (such as walking or cycling) at least once a week.
Body Weight Planner How-to Video
Watch a video to see how to use the Body Weight Planner.
Goal Weight
Enter your goal weight and when you would like to reach it.
You can enter a number of days OR choose a specific date using the calendar.
Physical Activity Changes
Click the "Calculate" button to show how you will change your physical activity.
Changing your physical activity can help you reach and maintain your goal weight.
The physical activity changes you make will impact how many calories you need to eat to reach your goal and maintain it after you have reached it.
If you don’t want to change your physical activity, click the “Next Step” button to skip this step.
Results
The "reach your goal" and "maintain your goal" calories displayed assumes you will continue the physical activity changes you previously entered in step 3.
Do your results seem too high? People often underestimate how much they eat and the Body Weight Planner values are accurate for most people. If your metabolism is abnormally low or you are very sedentary then Body Weight Planner values will be too high.
Want to Make a Change?
Use the Previous Step button to go back and change your physical activity or goal weight.
Weight Goal
Physical Activity Change (Optional)
change my physical activity by
change my physical activity by
Results
your current weight,
you should eat:
{{maintCalsField | number}}
{{energyUnitsRadioGroup}}{{goalWeight | number}} {{weightUnitsRadioGroupLbl}} in {{goalTime}} days,
you should eat:
{{goalCalsField | number}}
{{energyUnitsRadioGroup}}of {{goalWeight | number}} {{weightUnitsRadioGroupLbl}},
you should eat:
{{goalMaintCalsField | number}}
{{energyUnitsRadioGroup}}Change your calories (intake) or activity (expenditure) to see how your weight will change.
Change 1
Change 2
A healthy weight range for you is between 132 and 179 pounds. The lifestyle changes you entered resulted in a low BMI for someone of your height and age.
A healthy weight range for you is between 132 and 179 pounds. The lifestyle changes you entered resulted in a high BMI for someone of your height and age.
Calorie goals must be at least 1000 calories/day. Food group targets and nutrient recommendations will not be met below 1000 calories/day.
The last change you made has been reset so that you can enter a different value. Try giving yourself more time to achieve your goal, changing your activity level, or setting a different goal.
| Day | Date | Weight (lbs) | High Weight (lbs) | Low Weight (lbs) |
|---|---|---|---|---|
| 0 | 10/13/21 | 154.3 | 154.3 | 154.3 |
| 1 | 10/14/21 | 154.3 | 154.4 | 154.2 |
| 2 | 10/15/21 | 154.3 | 154.5 | 154.1 |
| 3 | 10/16/21 | 154.3 | 154.6 | 154 |
| 4 | 10/17/21 | 154.3 | 154.7 | 153.9 |
| 5 | 10/18/21 | 154.3 | 154.8 | 153.8 |
| 6 | 10/19/21 | 154.3 | 154.9 | 153.7 |
| 7 | 10/20/21 | 154.3 | 155 | 153.6 |
| 8 | 10/21/21 | 154.3 | 155.1 | 153.5 |
| 9 | 10/22/21 | 154.3 | 155.2 | 153.4 |
| 10 | 10/23/21 | 154.3 | 155.3 | 153.4 |
| 11 | 10/24/21 | 154.3 | 155.4 | 153.3 |
| 12 | 10/25/21 | 154.3 | 155.5 | 153.2 |
| 13 | 10/26/21 | 154.3 | 155.6 | 153.1 |
| 14 | 10/27/21 | 154.3 | 155.7 | 153 |
Take our FREE instant weight‑loss self‑assessment — a 37-question assessment that graphs your results showing the strengths and weaknesses of your current weight loss efforts, as well as your Weight Loss Success Outlook score. See your results immediately.
A Weight Loss Calorie Calculator goal date can be a useful tool in your weight loss journey. The calculator you see on this page is free to use.
What is a Weight Loss Calorie Calculator?
A Weight Loss Calorie Calculator is a tool you can use to figure out how to adjust your calorie intake from food and your level of physical activity and exercise to reach your ideal target weight within a certain period of time.
For example, if you want to lose 40 pounds in 6 months, you can enter this data into the calculator and then calculate the optimum ratio of reduction of calories versus increase in physical activity that will get you to your goal.
How many calories do I need to burn to lose weight and reach my goal?
There is no single correct answer to this question that applies to everybody. It’s an individual and personal thing.
The number of calories you need to burn to achieve your desired weight loss depends on many factors, such as your body size, activity level, gender, age, etc. Our Weight Loss Calculator will help you figure out exactly how many calories you should be consuming each day to achieve the rate of weight loss that you are shooting for.
How do I use a Weight Loss Calorie Calculator to set a realistic goal date?
Understanding the complicated relationship between weight loss and your calorie intake/physical activity will help you select a realistic doable goal date for achieving your ideal weight. Setting a good goal date will help motivate you to stick with your weight loss program without experiencing the discouragement that comes with failing to meet overly-optimistic goals.
