/Diet and weight loss planner
Diet and weight loss planner2018-09-09T07:19:11+00:00

Diet & Weight Loss Planner

Plan your diet & weight loss start and finish dates with our diet planning tool. Enter your info and our diet & weight loss planner will calculate your finish date and calorie requirements in real time. Adjust how hard you want to exercise or how restrictive you want to make your diet.

Diet and Exercise Calculator

Plan your diet & weight loss

Use our diet planner to get your weight loss started

Step 1: Your Profile


  • Age


  • 65

  • Lifestyle


  • Current Weight


  • Goal Weight


  • 21.6

Step 2: Getting There

How hard do you want to work?

Days needed to acheive weight loss:

Step 3: Diet and Exercise

Select the balance between diet and exercise:



The number of calories to take out of your diet each day:

Plus, the number of minutes you need to exercise each day:

Moderate Intensity

Vigorous Intensity

This calculator assumes you’re not currently gaining or losing weight, and that you’re not doing any special exercise.

View your personalised weight loss plan tips

  • diet and weight loss planner
    Eat 2 less snacks, biscuits and cakes
  • diet and weight loss
    Drink 2 less beers, wines or ciders
  • planner
    Replace 2 chicken legs or thighs with skinless breast
  • diet planner
    4.5 miles brisk walking
  • weight loss planner
    2.1 miles jogging or running

How the Diet and Weight Loss Planner Works

The Science behind forecasting, calculating and planning your weight loss

Losing weight involves many variables that differ for every individual, but there is still a core science that can form the foundation for your diet plan. The widely-accepted science behind the diet and weight loss planner is:

  • One pound of mostly-fat body weight is the equivalent of 3,500 calories of either food or exercise.
  • The amount of calories you should cut from your diet is between 20% and 40% of your normal calorie requirement.
  • Moderate exercise is considered to be 4.5 METs. (A MET is a rate of energy expenditure, similar to watts.) Vigorous exercise is 7 METs. Calorie consumption is: 1 calorie (technically, kilocalorie) per kilogram body weight per hour per MET.

Limitations of Body Weight Color Coding

The maths behind the body weight color coding, something called Body Mass Index (BMI), is applicable and useful for about 95% of the population. It is not useful for athletes or body builder types (but it’s unlikely they’ll use this calculator anyway). It is also no good for very tall people. Use the color coding as a guide to evaluate your body fat / weight.

The Calorie Reduction Recommendation in our diet and weight loss planner

This is the reduction compared to your estimated maintenance calorie consumption. If you are currently gaining weight, you need to reduce your calories even further.

  • Bicycling 10 miles per hour or faster
  • Non-casual swimming laps

Examples of Moderate Intensity Exercise

  • Walking briskly (around 3 miles per hour)
  • Water aerobics
  • Bicycling 6 to 10 miles per hour
  • Tennis (doubles)
  • Ballroom dancing
  • General gardening

Examples of Vigorous Intensity Exercise

  • Jogging or running
  • Hiking uphill or with a heavy backpack
  • Jumping rope
  • Tennis (singles)
  • Aerobic dancing
  • Heavy gardening (continuous digging or hoeing)
Weight loss planner

Keeping to your diet and weight loss plan

Make Lists

If you’re looking to get more organised when planning your calorie intake, keep a food diary, or just list what you plan to eat to try and be a bit healthier. You should remember to list your breakfast, lunch and dinner each day and make a shopping list before you go to the shops.

And don’t forget to visit our weight loss guide often to:

Use our diet Tips

Choose a diet

Stay Motivated


All the weight loss, calorie, fat burning, BMI, BMR and diet planning calculators you’ll ever need.

All free and all in one place!

Not only that, our weight loss planner factors in how your metabolism really works to predict how long it’ll take to reach a particular weight loss goal.


From the Atkins diet to the South Beach diet and from low carb to low fat diets, you’ll find them here.

Check out the differences between the diet types and find out what we think works.

Anni’s Blog

I’m Anni, I’ve lost over 55lbs in weight and admit it’s been a life long struggle. Now at 50 +, I’m sharing what I’ve learned along the way.

Read my weight loss blog for tips, tricks and insights into staying motivated on the weight loss journey.