Weight Loss Calculator and E-Books

Weight Loss Calculator

About You

What is your first name? — so we can customize the report just for you

What is your gender?

Male

Female

How old are you?

What is your current height?

Feet

Inches

What is your current weight?

What is your goal weight?

Your Activity Level

How would you describe your current activity level?

Sedentary — little or no exercise

Lightly Active — light exercise 1–3 days/week

Moderately Active — exercise 3–5 days/week

Very Active — hard exercise 6–7 days/week

How much weight would you like to lose per week?

Safe and sustainable weight loss is typically 0.5 to 2 pounds per week.

0.5 lb / week
Easy pace

1 lb / week
Recommended

1.5 lbs / week
Moderate

2 lbs / week
Aggressive

Your Health Context

How would you describe your eating habits right now?

Mostly healthy — whole foods, balanced meals

Fair — some healthy choices but room to improve

Needs work — processed foods are a regular part of my diet

What is your biggest challenge when it comes to losing weight?

Portion control and overeating

Cravings and snacking

Staying motivated and consistent

Finding time or energy to exercise

I lose weight then plateau or regain it

Your Personal Weight Loss Plan

Based on your body measurements and goals

Pounds to Lose

—

lbs to goal

Daily Calories to Reach Goal

—

calories / day

Estimated Time to Goal

—

weeks

Target Goal Date

—

estimated

Your Current BMI

Underweight
<18.5 Normal
18.5–24.9 Overweight
25–29.9 Obese
30–34.9 Severely Obese
35+

—

Your Daily Calorie Breakdown

Basal Metabolic Rate (BMR) — calories your body burns at rest —

Total Daily Energy Expenditure (TDEE) — with your activity level —

Daily Calorie Deficit Needed —

Your Daily Calorie Target —

Your Weight Loss Timeline

Milestone	Weight	Target Date

What This Means for You

If you would like to print this as a PDF, please click here.

🖨️ Print / Save as PDF

Your Ideal Body Weight

Carrying a healthy weight protects your heart, joints, and energy levels. It reduces the risk of diabetes, improves sleep, and helps you stay active. Click the link below for our free e-book.

E-Book

Walking The Ultimate Exercise

Walking is one of the simplest and most powerful things you can do for your health. It strengthens your heart, clears your mind, and keeps your body moving at any age. Click on the link below for your complimentary e-book.

E-Book