Everyday Health’s Weight Loss Calculator

:root {
–primary-color: #004a99;
–primary-hover: #003377;
–success-color: #28a745;
–bg-color: #f8f9fa;
–text-color: #333;
–border-color: #ddd;
–white: #ffffff;
–shadow: 0 4px 6px rgba(0,0,0,0.1);
}

body {
font-family: -apple-system, BlinkMacSystemFont, “Segoe UI”, Roboto, Helvetica, Arial, sans-serif;
background-color: var(–bg-color);
color: var(–text-color);
line-height: 1.6;
margin: 0;
padding: 0;
}

.main-container {
max-width: 960px;
margin: 0 auto;
padding: 20px;
}

header {
text-align: center;
margin-bottom: 40px;
padding: 20px 0;
border-bottom: 2px solid var(–primary-color);
}

h1 {
color: var(–primary-color);
margin: 0;
font-size: 2.2rem;
}

.subtitle {
color: #666;
font-size: 1.1rem;
margin-top: 10px;
}

/* Calculator Styles */
.loan-calc-container {
background: var(–white);
border-radius: 8px;
box-shadow: var(–shadow);
padding: 30px;
margin-bottom: 50px;
}

.calc-header {
margin-bottom: 25px;
border-bottom: 1px solid var(–border-color);
padding-bottom: 15px;
}

.input-group {
margin-bottom: 20px;
}

.input-group label {
display: block;
font-weight: 600;
margin-bottom: 8px;
color: var(–primary-color);
}

.input-group input, .input-group select {
width: 100%;
padding: 12px;
border: 1px solid var(–border-color);
border-radius: 4px;
font-size: 16px;
box-sizing: border-box;
transition: border-color 0.3s;
}

.input-group input:focus, .input-group select:focus {
border-color: var(–primary-color);
outline: none;
box-shadow: 0 0 0 2px rgba(0,74,153,0.1);
}

.helper-text {
font-size: 0.85rem;
color: #666;
margin-top: 5px;
}

.error-msg {
color: #dc3545;
font-size: 0.85rem;
margin-top: 5px;
display: none;
}

.button-group {
display: flex;
gap: 15px;
margin-top: 30px;
}

.btn {
padding: 12px 24px;
border: none;
border-radius: 4px;
font-weight: 600;
cursor: pointer;
font-size: 16px;
transition: background 0.3s;
}

.btn-primary {
background-color: var(–primary-color);
color: var(–white);
flex: 2;
}

.btn-primary:hover {
background-color: var(–primary-hover);
}

.btn-secondary {
background-color: #6c757d;
color: var(–white);
flex: 1;
}

/* Results Section */
.results-section {
background-color: #eef5fc;
padding: 25px;
border-radius: 6px;
margin-top: 30px;
border-left: 5px solid var(–primary-color);
}

.main-result {
text-align: center;
margin-bottom: 25px;
}

.main-result-label {
font-size: 1.1rem;
color: #555;
margin-bottom: 10px;
}

.main-result-value {
font-size: 2.5rem;
font-weight: 700;
color: var(–success-color);
}

.intermediate-results {
display: flex;
justify-content: space-between;
flex-wrap: wrap;
gap: 20px;
margin-bottom: 20px;
border-top: 1px solid #d1e3f8;
padding-top: 20px;
}

.result-item {
flex: 1;
min-width: 140px;
text-align: center;
background: var(–white);
padding: 15px;
border-radius: 4px;
box-shadow: 0 2px 4px rgba(0,0,0,0.05);
}

.result-item-label {
font-size: 0.9rem;
color: #666;
display: block;
margin-bottom: 5px;
}

.result-item-value {
font-size: 1.2rem;
font-weight: bold;
color: var(–primary-color);
}

.formula-box {
background: #fff;
padding: 15px;
font-size: 0.9rem;
border: 1px solid #ddd;
border-radius: 4px;
margin-top: 20px;
}

/* Charts and Tables */
.chart-container {
margin-top: 40px;
background: var(–white);
padding: 20px;
border-radius: 8px;
box-shadow: var(–shadow);
}

.table-container {
margin-top: 40px;
overflow-x: auto;
}

table {
width: 100%;
border-collapse: collapse;
background: var(–white);
box-shadow: var(–shadow);
}

th, td {
padding: 12px 15px;
text-align: left;
border-bottom: 1px solid var(–border-color);
}

th {
background-color: var(–primary-color);
color: var(–white);
}

tr:nth-child(even) {
background-color: #f2f2f2;
}

/* Article Styles */
article {
background: var(–white);
padding: 40px;
margin-top: 50px;
border-radius: 8px;
box-shadow: var(–shadow);
}

article h2 {
color: var(–primary-color);
border-bottom: 2px solid #eee;
padding-bottom: 10px;
margin-top: 40px;
}

article h3 {
color: #444;
margin-top: 30px;
}

article p, article li {
font-size: 1.1rem;
color: #444;
}

article ul {
padding-left: 20px;
}

.faq-item {
margin-bottom: 20px;
}

.faq-question {
font-weight: bold;
color: var(–primary-color);
display: block;
margin-bottom: 5px;
}

/* Responsive */
@media (max-width: 600px) {
.intermediate-results {
flex-direction: column;
}

.button-group {
flex-direction: column;
}

.main-result-value {
font-size: 2rem;
}
}

Calculate your Calorie Deficit, BMI, and Weight Loss Timeline

Your Body Metrics

Enter your details below to see your personalized plan.

Milestone Progression Table

Week	Date	Projected Weight (lbs)	Total Loss (lbs)

*This table assumes consistent adherence to the calorie deficit calculated above.

Achieving a healthy weight is a journey of mathematics, biology, and consistency. This everyday health’s weight loss calculator is designed to provide you with a scientifically grounded roadmap for your fitness journey. Whether you are looking to shed a few pounds for summer or undergo a significant body transformation, understanding the numbers behind weight loss is the first step toward success.

What is Everyday Health’s Weight Loss Calculator?

The everyday health’s weight loss calculator is a digital tool that estimates the daily caloric intake required to reach a specific body weight within a certain timeframe. Unlike generic advice, this calculator tailors its output to your unique physiological profile, including your age, gender, height, current weight, and activity level.

This tool is ideal for:

• Individuals seeking a sustainable path to weight loss.
• Athletes looking to cut weight while maintaining performance.
• Anyone confused by the complexities of BMR, TDEE, and calorie counting.

A common misconception is that all weight loss requires starvation. In reality, this calculator uses the principle of a controlled caloric deficit—typically 500 to 1000 calories below your maintenance level—to ensure fat loss occurs without compromising metabolic health.

Formula and Mathematical Explanation

Behind the interface of the everyday health’s weight loss calculator lies the Mifflin-St Jeor equation, widely considered one of the most accurate formulas for estimating caloric needs.

Step 1: Calculate BMR (Basal Metabolic Rate)

Your BMR is the energy your body expends at complete rest. The formulas used are:

• Men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
• Women: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

Step 2: Calculate TDEE (Total Daily Energy Expenditure)

Since you don’t stay in bed all day, we multiply BMR by an Activity Factor to find your maintenance calories.

Variable	Meaning	Unit	Typical Range
BMR	Basal Metabolic Rate	Calories/Day	1,200 – 2,500
Activity Factor	Multiplier for movement	Scale	1.2 (Sedentary) – 1.9 (Athlete)
Caloric Deficit	Energy shortfall needed to burn fat	Calories	250 – 1,000

Practical Examples

Example 1: The Sedentary Office Worker

Profile: John, 35 years old, 5’10”, 220 lbs. Works a desk job (Sedentary).
Goal: Reach 200 lbs.
Using the calculator: John enters his details into the everyday health’s weight loss calculator. His TDEE is approximately 2,400 calories. He chooses a pace of 1 lb/week.
Result: To lose 1 lb of fat (approx. 3,500 calories), he needs a daily deficit of 500 calories. His target intake is 1,900 calories/day. He will reach his goal in roughly 20 weeks.

Example 2: The Active Teacher

Profile: Sarah, 28 years old, 5’6″, 160 lbs. Moderate activity (gym 3x a week).
Goal: Reach 145 lbs.
Analysis: Her maintenance is higher due to activity. Even though she weighs less than John, her “Moderately Active” multiplier boosts her TDEE. She might aim for a 0.5 lb/week loss to preserve muscle, requiring a smaller deficit of 250 calories daily.

How to Use This Everyday Health’s Weight Loss Calculator

1. Enter Biometrics: Accurately input your gender, age, height, and current weight.
2. Set Your Goal: Input your target weight. Ensure it is a realistic and healthy number.
3. Select Activity Level: Be honest. Overestimating activity is a common error that stalls progress. If you sit most of the day, choose “Sedentary” even if you walk the dog.
4. Choose Pace: Select how fast you want to lose weight. We recommend 1 lb/week for sustainable results using the everyday health’s weight loss calculator.
5. Review Results: The tool will output your “Daily Calorie Budget.” This is your limit.

Key Factors That Affect Weight Loss Results

Even with a precise everyday health’s weight loss calculator, biological variables can influence the outcome:

• Metabolic Adaptation: As you lose weight, your body requires less energy to function. You may need to recalculate your numbers every 10 lbs lost.
• Sleep Quality: Poor sleep increases cortisol and hunger hormones (ghrelin), making adherence to the calorie limit difficult.
• Macronutrient Composition: 100 calories of protein affects satiety and metabolism differently than 100 calories of sugar (Thermic Effect of Food).
• Water Retention: High sodium intake or hormonal cycles can mask fat loss on the scale, causing temporary plateaus.
• Non-Exercise Activity Thermogenesis (NEAT): Fidgeting, standing, and walking affect TDEE significantly.
• Consistency: One “cheat day” with a 3,000-calorie surplus can erase a week’s worth of a 500-calorie daily deficit.

Frequently Asked Questions (FAQ)

How accurate is everyday health’s weight loss calculator?

It provides a highly accurate estimate based on population averages. However, individual metabolism can vary by +/- 10%. Use the result as a starting point and adjust based on real-world progress.

What is a safe calorie minimum?

Generally, women should not drop below 1,200 calories and men below 1,500 calories without medical supervision to ensure nutrient sufficiency.

Why am I not losing weight despite the deficit?

You may be underestimating your intake (hidden calories in sauces/oils) or overestimating your activity level. Re-evaluate your tracking methods.

Does this calculator account for muscle gain?

No. If you are building muscle while losing fat (body recomposition), the scale may not move, but your body composition is improving.

Can I lose 5 lbs in a week?

While possible through water weight manipulation, losing 5 lbs of tissue in a week requires a 17,500 calorie deficit, which is physically impossible and dangerous for most people.

Should I eat back my exercise calories?

It is generally recommended not to. Fitness trackers often overestimate calories burned. Consider exercise a “bonus” for weight loss speed.

How often should I use the calculator?

Recalculate every time you lose 5-10 lbs, as your smaller body will require fewer calories to maintain basic functions.

Is BMI a perfect metric?

No. BMI does not distinguish between muscle and fat. However, for the general population, it remains a useful screening tool for weight categories.

Related Tools and Internal Resources

Enhance your health journey with our suite of related financial and health tools:

• Basal Metabolic Rate Calculator – Focus purely on your resting energy expenditure.
• Macronutrient Split Calculator – Determine your ideal protein, carb, and fat ratios.
• BMI Charts for Men and Women – Visual guides for body mass index categories.
• Food Calorie Database – Lookup nutritional values for common foods.
• Activity Calorie Burner – Estimate energy used during specific sports.
• Water Intake Calculator – Hydration needs based on weight and activity.

// Main Logic
var canvas = document.getElementById(‘weightChart’);
var ctx = canvas.getContext(‘2d’);

function calculateResults() {
// Get inputs
var gender = document.getElementById(‘gender’).value;
var age = parseFloat(document.getElementById(‘age’).value);
var heightFt = parseFloat(document.getElementById(‘heightFt’).value);
var heightIn = parseFloat(document.getElementById(‘heightIn’).value);
var currentWeight = parseFloat(document.getElementById(‘currentWeight’).value);
var goalWeight = parseFloat(document.getElementById(‘goalWeight’).value);
var activityLevel = parseFloat(document.getElementById(‘activityLevel’).value);
var lossPace = parseFloat(document.getElementById(‘lossPace’).value);

// Validation
var errAge = document.getElementById(‘err-age’);
var errGoal = document.getElementById(‘err-goal’);
var isValid = true;

if (isNaN(age) || age 100) {
errAge.style.display = ‘block’;
isValid = false;
} else {
errAge.style.display = ‘none’;
}

if (goalWeight >= currentWeight) {
errGoal.style.display = ‘block’;
// We can still calculate TDEE, but timeline will be weird.
// Let’s assume valid for math, but show error.
} else {
errGoal.style.display = ‘none’;
}

if (!isValid || isNaN(currentWeight) || isNaN(heightFt)) return;

// Calculations
// 1. Convert Height to cm
var heightTotalInches = (heightFt * 12) + heightIn;
var heightCm = heightTotalInches * 2.54;

// 2. Convert Weight to kg
var weightKg = currentWeight * 0.453592;

// 3. Mifflin-St Jeor Equation for BMR
var bmr;
if (gender === ‘male’) {
bmr = (10 * weightKg) + (6.25 * heightCm) – (5 * age) + 5;
} else {
bmr = (10 * weightKg) + (6.25 * heightCm) – (5 * age) – 161;
}

// 4. TDEE
var tdee = bmr * activityLevel;

// 5. Deficit Logic
// 1 lb fat = 3500 cal
// Weekly deficit needed = lossPace * 3500
// Daily deficit = (lossPace * 3500) / 7 = lossPace * 500
var dailyDeficit = lossPace * 500;
var targetCalories = tdee – dailyDeficit;

// Safety floor check (advisory logic, not blocking)
var minCal = (gender === ‘male’) ? 1500 : 1200;
// if (targetCalories < minCal) targetCalories = minCal; // Optional: clamping

// 6. Timeframe
var weightToLose = currentWeight – goalWeight;
if (weightToLose 26) step = 4; // Monthly if long duration
else if (totalWeeks > 12) step = 2; // Bi-weekly

var now = new Date();

for (var i = 0; i 0 && i < step) continue; // skip logic for first step

var weekWeight = startWeight – (pace * i);
// Don't go below goal
var goal = parseFloat(document.getElementById('goalWeight').value);
if (weekWeight < goal) weekWeight = goal;

var rowDate = new Date();
rowDate.setDate(now.getDate() + (i * 7));

var tr = document.createElement('tr');
tr.innerHTML = "

” +
“

” +
“

” +
“

“;
tbody.appendChild(tr);

if (weekWeight <= goal) break;
}
}

function updateChart(start, end, weeks) {
// Simple Canvas Chart
// Clear
ctx.clearRect(0, 0, canvas.width, canvas.height);

var padding = 40;
var width = canvas.width – (padding * 2);
var height = canvas.height – (padding * 2);

// Determine Y Axis Range
var maxVal = Math.ceil(start / 10) * 10 + 5;
var minVal = Math.floor(end / 10) * 10 – 5;
var yRange = maxVal – minVal;

// Draw Axis
ctx.beginPath();
ctx.moveTo(padding, padding);
ctx.lineTo(padding, canvas.height – padding);
ctx.lineTo(canvas.width – padding, canvas.height – padding);
ctx.strokeStyle = '#333';
ctx.stroke();

// Draw Grid & Labels
ctx.fillStyle = '#666';
ctx.font = '10px Arial';
ctx.textAlign = 'right';

// Y Axis Labels
for(var i = 0; i <= 5; i++) {
var yVal = minVal + (yRange * (i/5));
var yPos = (canvas.height – padding) – (height * (i/5));
ctx.fillText(Math.round(yVal), padding – 5, yPos + 3);

// Grid line
ctx.beginPath();
ctx.moveTo(padding, yPos);
ctx.lineTo(canvas.width – padding, yPos);
ctx.strokeStyle = '#eee';
ctx.stroke();
}

// Plot Line
ctx.beginPath();
ctx.moveTo(padding, (canvas.height – padding) – ((start – minVal)/yRange * height));

var totalPoints = Math.ceil(weeks);
if(totalPoints < 1) totalPoints = 1;

var xStep = width / totalPoints;
var pace = parseFloat(document.getElementById('lossPace').value);

for (var w = 1; w <= totalPoints; w++) {
var currentW = start – (pace * w);
if(currentW < end) currentW = end;

var xPos = padding + (w * xStep);
var yPos = (canvas.height – padding) – ((currentW – minVal)/yRange * height);

ctx.lineTo(xPos, yPos);
}

ctx.strokeStyle = '#004a99';
ctx.lineWidth = 3;
ctx.stroke();

// Legend
ctx.fillStyle = '#004a99';
ctx.fillText("Projected Weight", canvas.width – padding, padding);
}

function resetCalculator() {
document.getElementById('currentWeight').value = 200;
document.getElementById('goalWeight').value = 180;
document.getElementById('age').value = 30;
document.getElementById('heightFt').value = 5;
document.getElementById('heightIn').value = 10;
document.getElementById('lossPace').value = "1.0";
calculateResults();
}

function copyResults() {
var cal = document.getElementById('dailyCalories').innerText;
var date = document.getElementById('targetDateDisplay').innerText;
var text = "My Weight Loss Plan: Daily Calorie Budget: " + cal + ". Target Date: " + date + ". Generated by Everyday Health's Weight Loss Calculator.";

var tempInput = document.createElement("input");
tempInput.value = text;
document.body.appendChild(tempInput);
tempInput.select();
document.execCommand("copy");
document.body.removeChild(tempInput);

var btn = document.querySelector('.btn-primary');
var originalText = btn.innerText;
btn.innerText = "Copied!";
setTimeout(function(){ btn.innerText = originalText; }, 2000);
}

// Initialize
calculateResults();