Plan your diet with our online diet and weight loss planner. There are three simple steps – just tell us a bit about you and your goals and we’ll calculate your finish date and calorie requirements in real time. Then adjust how hard you want to exercise or how restrictive you want to make your diet and we’ll update your finish date and calorie requirements.
Plan your diet & weight loss
Use our diet planner to get your weight loss started
Step 1: Your Profile
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:
This calculator assumes you're not currently gaining or losing weight, and that you're not doing any special exercise.
Your Detailed Diet & Weight Loss Plan
Three examples for removing the recommended amount of daily calories from your diet:
Eatless snacks, biscuits and cakes
Drink 2 less beers, wines or ciders
Replace 2 chicken legs or thighs with skinless breast
Two examples for meeting your recommended minutes of exercise:
4.5 miles brisk walking
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)
Keeping to your diet and weight loss plan
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: