With the Body Weight Planner, you can create calorie and physical activity plans to reach your goal weight within a specific time and maintain it afterward.

What makes this weight loss calculator Unique?

The Body Weight Planner is unique because it’s based on a validated mathematical model of human metabolism and how the body responds to changes in energy intake and expenditure (1).

Other weight loss calculators often incorrectly calculate weight loss using the 3,500 kcal = 1 pound rule. This rule assumes that a calorie deficit of 500 kcal per day leads to a weight loss of 1 pound per week. In my article Myth of the 3,500 kcal = 1 pound Rule, I explain why this rule is inaccurate.

Advantages of the Body Weight Planner

The Body Weight Planner tells you how many calories you should eat based on your weight loss goals, the timeframe you’d like to reach your goal, and how much you’re willing to change your physical activity levels. It even suggests how many calories you should eat once you’ve achieved your goal weight – hint, it’s more than when you were losing weight.

However, the one drawback is that in step 3, when planning an increase in physical activity, the choices are limited to walking, running, cycling, and swimming.

How to estimate calorie intake

Once you know how many calories you should eat to reach your goal weight, the next step is to decide how you’ll estimate your daily energy intake. There are a couple of ways to do this, each requiring a different degree of effort, and the one you choose will depend on your preferences.

Using an app:

Tracking food and drink intake with a calorie counting app is often easy, but it can be time-consuming. Also, food labels and databases aren’t always accurate and can over-or underestimate calorie counts. Yet, even though calorie counts may vary, tracking food intake usually helps people make healthier food choices, which can assist in reaching weight loss goals.

Need help choosing an app to use? Here are The 10 Best Calorie Counting Apps, According to Nutritionists.  

Hand Portions:

When it comes to measuring food portions, Precision Nutrition eliminates the need for measuring cups, spoons, and scales using a tool we have easy access to – our hands.

Here’s their handy guide for using this method: Portion Control Guide.