Weight Gain/Loss Planning Calculator

You can use the free calculator below:

Your age:

Your gender: Male Female

Your height:
ft & in OR cm

Your weight:
lbs OR kg

Your daily activity level:
No sport or exercise Light activity (sport 1-3 times per week) Moderate activity (sport 3-5 times per week) High activity (everyday exercise) Extreme activity (professional athlete)

How much weight do you wish to lose?
lbs OR kg

How much time do you have?

days

(In this case I'll calculate your required daily calorie intake)

How many calories are you ready to reduce?

calories per day

(In this case I'll calculate the approximate date when you will achieve your goal)

Learn more:

Here is the formula we have followed to build this calculator. Read the page to learn more about building a weight loss plan.

The above calculator is fully functional, so if you want to use it yourself, go ahead. Please note it can't replace getting professional medical advice! If you are planning an aggressive weight loss diet, better consult a doctor.

Please also note that the results of your calculations are for illustrative purposes and are approximate. You can't fully rely on any calculator as everyone's body burns calories differently. Read the story below.

What's The Story Behind This?

How can we guess the number of calories so precisely? There is something called "Basal Metabolic Rate" (BMR). It's the number of calories your body needs just for its basic functions - to keep your hearth beating, breathing, etc. This BMR index is individual for everyone but depends mostly on your gender, age, height, and weight. So we consider it safe to calculate your BMR based on this information provided by yourself in the form above.

We then use this number of calories to figure out how many calories total you need per day in order to maintain your current weight. Of course it's not only the BMR that comes in place. Nobody spends their days doing absolutely nothing (OK almost nobody!). That's why the program asks you about your general activity level. Based on the formula linked earlier above the program calculates the extra calories you need plus the BMR.

The rest is easy. We know that roughly a deficit of 500 calories daily leads to losing a pound per week. (Same source as above, on the second page). So my program just figures out the right numbers based on all this. No rocket science, just some math.

Don't forget that each one's body is individual so these calculations can rarely be 100% reliable in individual cases. Your real BMR can differ than the ideal one we calculate here. Or the calorie deficit to weight loss ratio can be higher or lower in your case.

This Weight Loss Calculator For Other Web masters

This calculator is also a free software for web masters. You can download it from this link and install it on your site very easy as long as it supports PHP. You can see how the calculator looks and work below.

The instructions below are for web masters who want to use this calculator on their websites for free.

Installation Instructions

Once downloaded the above software, unzip it and upload it somewhere in your web host. It's just one single PHP script so all you need to do is to upload it. Then put the following PHP code in your web page:

<?php require("weight-loss-calculator.php"); ?>

That's all! Note that if you put the calculator in a folder, you need to give the relative path to it.

The software validates the user input with javascript instantly. It also converts pounds to kilos, inches to centimeters and vice versa so the end user can type in the measurement system she is most used to.

This script is completely free and you can do everything you want in it. There are no obligations at all.

More Weight Loss Tools:

See our full collection of weight loss tools.

Drupal module

Drupal 7 users can also get it as drupal block module. Its name is Weight Seer, and before we get live project approved on the official repository you can obtain the files from the Drupal sandbox.