40 Free Weight Loss Calculators
Deficit planning, macro splits, fasting windows, step counts, body comp — every calculator you need to run a realistic cut, built from peer-reviewed formulas. No signup required.
Deficit & Timeline
Calorie Deficit Calculator
Enter your current weight, goal weight and target date — get the exact daily deficit required.
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Weight Loss Timeline Calculator
Model a realistic loss curve with plateau flattening, adaptive thermogenesis, and week-by-week milestones.
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Cheat Day Impact Calculator
Quantify the setback of one off-plan day and the deficit needed the rest of the week to stay on pace.
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Weight Loss Plateau Calculator
Your metabolism adapted. Find the new deficit target to break a stall without crashing intake.
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BMR Calculator
The calories your body burns at complete rest. Start every diet plan here with a real BMR number.
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TDEE Calculator
BMR plus every activity you do. The single most important number for planning a cut or a bulk.
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Goal Weight by Date Calculator
Pick a wedding, reunion, or beach trip. We give you the daily deficit and weekly pace that land you there.
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Safe Fat Loss Rate Calculator
Based on your body fat percentage, see the fastest pace that still protects lean tissue and hormones.
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Reverse Dieting Calculator
Climb out of a deep cut without the rebound. 4–12 week calorie ladder based on your metabolism.
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Nutrition & Macros
Macro Split by Diet Calculator
Dial in protein, carbs and fat in grams for the diet style you actually follow.
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Water Intake for Weight Loss
Calculate the water volume that supports satiety, workout recovery, and a sustained deficit.
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Protein for Weight Loss Calculator
Protect muscle on a cut. Find the grams of protein per meal that actually work for your body weight.
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Sugar Detox Calculator
Start at your current sugar load and taper down to AHA guidelines on a schedule that doesn't crash you.
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Restaurant Calorie Estimator
Pick cuisine, protein, portion and sides. Get a calorie estimate that beats eyeballing by 40%.
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Alcohol Weight Loss Impact Calculator
See the deficit cost of your drinking habits and the weekly plan that still gets you to goal.
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Keto Carb Limit Calculator
Your personalized net-carb ceiling to enter and stay in nutritional ketosis without under-eating.
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Body Composition
Body Fat Goal Calculator
Project the weeks of cutting required to hit your desired body fat percentage without losing muscle.
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Before & After BMI Calculator
See where you start, where you finish, and where you cross each BMI threshold on the way.
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Waist-to-Height Ratio Calculator
A better metabolic-risk indicator than BMI. Two numbers, one honest answer.
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Body Recomposition Calculator
Recomp is real but slow. Model realistic fat-loss and lean-gain rates at your training age.
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Ideal Weight Calculator
See four peer-reviewed estimates of your ideal weight side by side — no single formula fits everyone.
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Lean Body Mass Calculator
Strip out fat, estimate the muscle you actually carry, and gauge whether your FFMI is natural or enhanced.
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Scale Weight Fluctuation Interpreter
Decode a 3-pound overnight jump. Separate real gain from sodium, carbs, cycle and post-workout swelling.
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Activity & Training
Walking for Weight Loss Calculator
Get the daily walking minutes, pace, and week count required to drop a given amount of weight.
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Running for Weight Loss Calculator
Map out burn per mile, weekly mileage, and the weeks to your goal at your pace.
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Exercise Calorie Burn Calculator
MET-based burn for 30+ activities — lifting, swimming, cycling, classes, and more.
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Daily Steps Goal Calculator
Stride length × body weight × target loss → exact steps/day for a sustainable pace.
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Swimming for Weight Loss Calculator
Freestyle, breaststroke, backstroke, butterfly — minutes per week to drop a given amount of fat.
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Cycling for Weight Loss Calculator
Road, indoor trainer, mountain or commuter — map your weekly miles to a realistic fat-loss timeline.
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Weight Lifting Calorie Burn Calculator
The honest burn per session, plus the extra afterburn from resistance training most calculators ignore.
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HIIT Calorie Burn Calculator
Session burn plus the 24-hour afterburn specific to high-intensity interval training.
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Yoga & Pilates Calorie Burn Calculator
Hatha, vinyasa, power, Bikram, mat or reformer Pilates — real burn numbers for every style.
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Lifestyle & Recovery
Meal Prep vs Eating Out Calculator
See the real dollar difference between a week of batch cooking and a week of takeout.
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Intermittent Fasting Window Calculator
Pick a realistic 16:8, 18:6, or 20:4 window around your work, workouts, and sleep.
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Weight Loss Motivation Tracker
Log daily check-ins, watch your streak grow, and get a ping at every 5-pound milestone.
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Sleep & Weight Loss Calculator
Under-sleeping inflates hunger and tanks the deficit. See the pounds-per-month cost of short nights.
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GLP-1 Cost vs Weight Loss Calculator
Compare GLP-1 monthly cost against expected loss, insurance coverage, and the total bill to your goal.
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Postpartum Weight Loss Calculator
Birth recovery, breastfeeding calories and hormonal reality baked in. No crash diet math.
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Menopause Weight Loss Calculator
Hormonal shifts drop TDEE 5–10%. Adjust your deficit, protein and training so the scale still moves.
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Progress Photo Scheduler
Photo day, lighting, poses, and the measurements that actually show progress on a cut.
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How to use these calculators
1. Start with your deficit
Every plan rests on an energy gap. Run the Calorie Deficit calculator first.
2. Anchor your protein
Protect lean mass with daily protein before optimizing anything else.
3. Build a realistic routine
Add steps, runs, or a fasting window that fits your life — not the other way around.