The Ultimate Weight Loss Calculator – IMPERIAL VERSION


Welcome to the Ultimate Weight Loss Calculator!

If you prefer cm and kg, click here for the metric version!

  • Basic Information

  • Additional information

    (Enter additional information here to get more detailed results below. It's ok to leave some or all of these blank if you don't want the detailed results.)
  • Your Results!

  • BMI Information

    If you chose "small frame size" or "large frame size" above, these results are adjusted by 10% and are NOT equivalent to the medically accepted BMI formula. They should DEFINITELY NOT be taken as medical advice.
  • Your ideal weight range is
  • Your BMR and Daily Calorie Needs

  • Weight Loss Predictor

  • Diet Planners

    The Zig-zag diet planner below is based on your Intended Calorie Intake Per Day in the Additional Information section above. The 5:2 diet planner below is calculated from your TDEE (Total Daily Energy Expenditure .

  • Zig-Zag Diet Planner

  • Varying your calories each day can add variety to your diet and help you stick to your plan.
  • 5:2 Diet Planner

  • If you follow the 5:2 Diet (Also known as the Fast Diet), this will calculate your daily calorie goals based on your total daily energy expenditure.

 Click the little printer to print or save your weight loss calculator results!

Important Information!

What your BMI means

Less than 15 = Very severely underweight
From 15.0 to 16.0 = Severely underweight
From 16.0 to 18.5 = Underweight
From 18.5 to 25 = Normal (healthy weight)
From 25 to 30 = Overweight
From 30 to 35 = Obese Class I (Moderately obese)
From 35 to 40 = Obese Class II (Severely obese)
Over 40 = Obese Class III (Very severely obese)

How fast should you lose weight?

I know it’s tempting to lose weight as fast as possible – but what’s the point, if you put it straight back on again? Losing weight gradually and healthily is the best way to ensure you maintain your goal weight when you reach it.

If you need to lose more than 50lbs in total, 2 lbs per week is a realistic, healthy and maintainable weight loss rate to aim for.

If you need to lose between 20 and 50lbs in total, 1 lb per week is a realistic, healthy and maintainable weight loss rate to aim for.

If you need to lose less than 20lbs, 0.5lb per week is a realistic, healthy and maintainable weight loss rate to aim for.

If there are any more features you’d like to see included here, please drop me a line in the comments.

A Word About Motivation

We know that if you eat fewer calories than you burn, you will lose weight. So why is it so tough to stick to it?

I think it’s in part due to the society we live in, where unhealthy food is constantly available and selling it to us is big business. When delicious food is always easily accessible, it’s really difficult to know when to stop eating, and very easy to eat due to boredom, stress, habit, or just because it’s there.

Additionally, our bodies didn’t evolve to make losing weight easy. Your body is designed to store fat for fuel in case there’s a famine around the corner, and will only use those fat reserves when there isn’t sufficient food available. This is part of the reason why sticking to a diet is so difficult – you feel physical hunger, and every natural impulse tells you to go eat something, despite the fact that you may be unhealthily overweight.

Fortunately, you have a brain as well as a body, and you have the power right now to control what you eat and thereby determine what you weigh.

Losing weight isn’t actually that tough, if you’re in the right state of mind. All you have to do is eat less than you burn each day, and the weight will come off. I personally think the key is all about attitude – if you can see refusing a delicious plate of your favourite food as a positive, empowering decision, rather than a deprivation, you’re on the right track.

If you’re interested in knowing more about this approach to weight loss, I’d highly recommend this book.


  1. This seems to be the “Google” equivalent of a weight loss calculator. It is simple, and gets the job done simply and easily.

    Zig-Zag is interesting.

    Nice program. Will share.


      Thanks! I’m really glad it’s proving a useful resource. Don’t hesitate to let me know if you have any feedback, ideas for other features or calculations etc.

  2. This is really good. Nice having all the calculators in one place and the fact that you get to see all the calorie intake results at one time is also helpful.

  3. I have a lot of #REF! instead of info. I have filled out everything but still have this message or code:(

  4. I like this so much.

    Thank You!

  5. Great info and I really like the idea of zig zag planner, I struggle with having higher calories on weekends and this gave me ideas on how to help. I also like the Predictor and was very happy to see that I had set myself for attainable goals in the right timeframe!

  6. Very nice! Thank you!

  7. I had only one #ref response and it was in this field
    and your BMI is.
    I like this. It is easy to use and the calorie information appears to be correct it agrees with what MFP says my goal calories here 1259 MFP says 1280. I like the idea of the zig zag diet I have been varying my calorie intake not on purpose but I don’t beat myself up if I go over the 1280.


      Thanks for the feedback! I fixed the #ref problem so everything should work fine now. If you find this calculator useful please share it!

      • Thank you. Is there a way to print or save today’s results for comparison to progress?


          Hmm, I hadn’t thought of that! Could you bookmark and come back in a week or so? I will see what I can do, once I have the metric version up and running.

  8. This is great- simple & very easy to understand/follow. Thanks so much!

  9. This is great thank you! I love the zig zag option. I also agree a way to save this would be great, but you’ve done so much already.
    Coming from someone who doesn’t understand computer programming at all, you pretty much rock in my book. 🙂

  10. Yes thank you very much


      No problem 🙂

    • BTW I put this in my response on MFP but want to add here. I have quite a bit of computer experience if you need a person to test something I am willing to be a guinea pig. I do not design web applications or anything like that so not a competitor.

  11. AMAZING. Bookmarked!

  12. In the weight loss predictor section, it says that for me, based on my CURRENT weight, if I eat 1900 calories I would lose 130 pounds in one year – 365 days.
    Does your formula take into account that lower calories will be needed to lose the same amount of weight every week? In other words, will I not need to lower the 1900 as I get lighter? or is that worked into your formula?

  13. I wanted to thank you so much for this calculator.
    I’m currently 180lbs (started 220,) 5’5″ woman and when I saw that that was considered obese I thought “no way, I have been obese, this is not it. I’m just overweight.”
    When I told someone my goal weight was 160lbs (I felt healthy and energetic at that weight) they blatantly said “thats still fat.”
    Then I found this calculator that gives you something to calculate frame size. Holy moly, my wrist is 7 inches and that apparently makes me a large frame, and 160lbs is in my healthy range.
    I knew in the back of my head 160 was perfect for me, but having it still considered fat made me upset. A size 8 (which was my pant size at 160) is not friggin fat! Thank you!

  14. Thank you so much! I have been very overweight for a long time and my Doctor and I agreed that a more aggressive weight loss than 2lbs a week would be a good idea. (till I get down to more manageable a number) and this is the only website that lets you calculate more than 2lbs a week loss to figure your calorie intake! It’s helped me lose 80lbs in 4 months!!! Thank you


      Hi Jon,

      That’s wonderful, congratulations on the weight loss! I’m glad you found the calculator useful.

  15. Hello and thank you for creating this calculator. I have a question: Based on the guide, would working out 1-2 hours per day be considered moderate?(6-7 days per week)


      You’re welcome! It probably depends on the intensity of your exercise (e.g. 2 hours of running fast will burn a lot more calories than 2 hours walking) but on the whole I’d say that’s ‘very active’. If you’re not sure between the two actviity levels, you could always calculate both and then average them to meet halfway 🙂 Thanks for using the calculator, if you’ve found it useful please share it!

  16. Hey! I love your calculator tool but I am having trouble deciding whether I fall in to the ‘moderately active’ category or the ‘very active category’ . I work out six days a week burning atleast 500 calories each time I complete a workout and on my “off” day I usually take my dogs for a long(about 4 miles) and leisurely stroll. I am also a college student and although I am not really active in class, I do walk between my classes which equates to about 2.5 miles of walking a day for each of the four days a week I have
    class. I’m not active at home or a work. Any insight would be very helpful!


      Hi Katie! Glad you like the calculator, please share it! I’d say that was very active, but if you’re not sure, one thing you could do is just select ‘sedentary’ and then track how many calories you burn through exercise – then add that on to your BMR.

  17. Finally a calculator that just gives you the information you want without cutting off at a certain calorie number. I love playing around on here. Its motivating for weightloss when you can see exactly how many calories you can eat and lose weight.

  18. just wondering on zig zag Ive read to have 5 or 6 meals a day and breakfast shld be the most calories and your last shld be the lowest? Do you agree? and does the zig zag tend to work even if one does not workout? I have lost 30 lbs but have been stuck on same number forever! I think my body just adjusted to the lower calorie intake.. Great site btw!


      I think that the best thing to do is the thing that you can stick to easily – there’s no point trying to have 6 meals a day if it doesn’t fit in with your lifestyle and you end up quitting. I tend to think how many calories you intake is more than how you spread them out, but I could be wrong – maybe someone else here could offer an opinion?

      • Great site! Since my email to you the zig zag seems to be working. Its strange I hit a ceiling at 1800 cal per day and just stopped losing. Upon increasing cal with the zig zag( 1900 at the low end and 2300 and 2100 two days a week) the scale started moving down again. Very Cool. BTW I am a male 48 was 271 now 238. Hope this helps others. Thanks Again

  19. I have a question. For example if I eat 800 calories per day and if I burn them on gym, should I put on ‘Intended Calorie Intake Per Day’ box 800 calories or 0 calories?
    btw I love your calculator


      Hmm, that’s a tricky one. First of all, I should say that 800 calories is really very low, especially considering how much exercise you plan on doing. Please look after yourself and don’t be tempted to crash diet – I know you want to lose weight RIGHT NOW, but the truth is you’re far more likely to stay slim by eating and exercising in moderation. Boring I know, but it’s the only thing that works long term, so if you’re serious about getting thin and healthy you need to be patient and take care of your body.

      That said, it’s your body so I’m not going to lecture you. There are two ways you can approach this.

      1. Do as you suggest – if you know for sure that you’ll burn 800 calories by exercising, you can just enter your total intake minus exercise calories. In this case, you should set your activity level to sedentary since you’re already taking your exercise into account.

      2. Enter your intake, and use the activity level options to determine your exercise. So, if you’re exercising hard every day, I would say that’s “very active”.

  20. This website is very helpful..I dropped 15 lbs. in 45 days…Looking forward to losing the last 10lb. Zig Zag is the key. It works!


      Thanks for your comment and congratulations on the weightloss – impressive! I’m really glad you found the site helpful, please share it with others 🙂

  21. This really helped me for my weight loss goal for JAN 1 2016 I’m really looking forward to this calculator giving me the right guidance

    I am 300 lbs 6ft 2 in needing my life back
    I am a truck driver wanting to know is it safe to juice
    And use the calculator for the boost of my weight loss goal 240 in a 90-120 days sequence


      That’s great, I’m really happy you found the calculator useful! If you’re thinking of doing a juice fast I would definitely check in with your doctor first, as I’m not qualified to give you any medical advice.

      Thanks again for using the site and best of luck with your weight loss journey.

  22. This a great resource, definitely bookmarking for future reference. I haven’t found any other weight loss calculator that takes into account that normal BMI is inaccurate for people who are very short (like me). Sure this puts my BMI higher, but I’d prefer the accuracy over my fragile feelings, at least then I’m better informed to fix it.

  23. Great website, very helpful in my journey to reaching my fitness goals. Thank You for taking the time to create such a helpful resource.

  24. Hello, Thank you for this amazing tool! I was wondering should my calories go down as my weight goes down? If so how would I know when to evaluate?


      Yep, your calories should go down as your weight goes down, but not by a whole lot. I’d run through the calculator again every time you lose 10lbs or so, or if you notice your weight loss slowing down 🙂

  25. This calculator is really useful. I’m a really short woman and as such I maintain weight at the same level of calories that most weight loss calculators won’t go below (1200 kcals). It’s nice to find one that will give me accurate numbers for someone my size so that I can properly plan out how much to eat (I only want to lose a few pounds). Thanks again!


      I’m a short lady too so I know exactly what you mean! Glad you found the calculator useful – please share it 🙂

  26. could you explain the zig zag meathod a bit more to me on how does it work? are the calories listed each day the amount i have to burn or consume ?


      Hi Bobby! It’s the amount you should consume. The idea behind it is that my varying your calories each day it’ll allow for more variety in what you’re eating and make the diet easier to stick to.

  27. Finally! It’s hard to find a weight loss calculator that tells you what you want to know. All the other calculators stop at anything less than 800-1200 calories minimum per day or greater than 2 lb weight loss per week and say “anything less than this is unhealthy.” I could understand a warning, but refusal to calculate? I don’t have the self-control to eat less than 1200 calories a day anyway! I just want to know the calculation!

    So, Thank you for this calculator! It’s better than the rest in more ways than one and it has satisfied my curiosity!


      Hi Sayabisa, thanks for your comment! I believe that information should be free and that people have the right to make their own decisions, so I didn’t want to limit the calculator in any way. I’m glad you found the site useful – please share it 🙂

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