The Ultimate Weight Loss Calculator – IMPERIAL VERSION

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Welcome to the Ultimate Weight Loss Calculator!

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

(Scroll down for the calculator!)

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.

This is a really complex topic (and one I’m probably not qualified to discuss in depth) so I’m going to recommend a book instead. This is the only book (and I have read plenty) that had a real impact on my ability to control my eating, and thereby my weight. It’s not a fad diet, just a way of thinking that makes it easier to choose to eat a lot less, without feeling deprived. This combined with an awareness of how much my body needs (I like to know the numbers, hence this calculator!) really puts you in control.

If you’d like to check it out, the book is Eating Less: Say Goodbye to Overeating

In the interests of full disclosure: If you buy the book, or something else from amazon, within 24 hours of clicking on that link I get a tiny commission, which goes towards paying my hosting fees for this site and developing further features for the weight loss calculator. Thanks. Same goes for the sponsored links to the left.
  • 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

  • IMPORTANT!
    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.

25 Comments

  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.

    • jmcooper@jmcooperart.com

      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.

    • jmcooper@jmcooperart.com

      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?

        • jmcooper@jmcooperart.com

          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

    • jmcooper@jmcooperart.com

      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?

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