Free meal Planner for weight loss

Enter your starting information, including your weight, sex, age, height, and physical activity level.

Physical Activity Level

Click the "Estimate Your Level" button to find your physical activity level.

Typical physical activity level numbers range from 1.4 (sedentary) to 2.5 (very active).

The default value of 1.6 describes someone who does very light activity at school or work (mostly sitting) and moderate physical activity (such as walking or cycling) at least once a week.

Goal Weight

Enter your goal weight and when you would like to reach it.

You can enter a number of days OR choose a specific date using the calendar.

Physical Activity Changes

Click the "Calculate" button to show how you will change your physical activity.

Changing your physical activity can help you reach and maintain your goal weight.

The physical activity changes you make will impact how many calories you need to eat to reach your goal and maintain it after you have reached it.

If you don’t want to change your physical activity, click the “Next Step” button to skip this step.

Results

The "reach your goal" and "maintain your goal" calories displayed assumes you will continue the physical activity changes you previously entered in step 3.

Do your results seem too high? People often underestimate how much they eat and the Body Weight Planner values are accurate for most people. If your metabolism is abnormally low or you are very sedentary then Body Weight Planner values will be too high.

Want to Make a Change?

Use the Previous Step button to go back and change your physical activity or goal weight.

Get a Personalized Meal Plan from SuperTracker

SuperTracker is a free food, physical activity, and weight tracking tool from ChooseMyPlate.gov. Use SuperTracker to get a personalized meal plan based on your calorie results:

1. Create a SuperTracker profile and enter the suggested calorie amount from this tool into the “personal calorie goal” field on the SuperTracker Create Profile page (this field appears after you enter your height and weight).
   Depending on your goal, enter the “reach your goal” calorie value OR the “maintain your goal” calorie value.