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.
Tips for Eating Healthy
- Everything you eat and drink matters. The right mix can help you be healthier now and in the future. Small amounts of your favorite high-calorie foods may be part of your weight-loss plan as long as you burn more calories than you take in.
- Additional resources:
Tips for Getting or Staying Active
- You don’t need to be active for long periods to get the recommended amount of regular physical activity. Find ways to build short bursts of physical activity into your day, like taking a 10-minute walking break at work or using the stairs instead of an escalator or elevator.
- Additional resources:
Learn more: Visit our Myths about Nutrition & Physical Activity page to learn more about common myths, facts, and tips.
Activity Level
Weight Goal
Physical Activity Change (Optional)
change my physical activity by
change my physical activity by
Results
your current weight,
you should eat:
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{{energyUnitsRadioGroup}}{{goalWeight}} {{weightUnitsRadioGroupLbl}} in {{goalTime}} days,
you should eat:
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{{energyUnitsRadioGroup}}of {{goalWeight}} {{weightUnitsRadioGroupLbl}},
you should eat:
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{{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 {{weightRangeLow}} and {{weightRangeHigh}} {{weightUnitsRadioGroup | lowercase}}. 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 {{weightRangeLow}} and {{weightRangeHigh}} {{weightUnitsRadioGroup | lowercase}}. 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.