Are you trying to lose weight or starting a new fitness plan? Our fitness plan calculator will help you determine the number of weeks to reach your weight goal, ideal body weight, and total daily energy expenditure (TDEE) calories. Starting a diet and fitness program may be one of the best steps for your health. Exercise can reduce your risk of chronic disease, maintain muscle mass and bone strength, improve your balance and coordination, help you lose weight, improve your sleep habits, and build your self-esteem.

Why is calculating your Fitness Plan important?

Reaching your health and fitness goals requires proper planning. The information provided by this fitness plan calculator can identify where you are now, the number of calories you need to add or reduce, and the time it will take to reach your desired body weight. In addition, you can use the fitness plan calculator to determine the best calorie intake and activity level to get you where you want to be in the shortest amount of time.


How do you use a Fitness Plan calculator?

Start by inputting your age, sex, and height in inches and pounds. Then select if you wish to lose fat or gain muscle. Next, choose your current activity level or the level you will follow to reach your goal. Choose from:

  • Sedentary – Little to no exercise or a desk job.
  • Lightly Active – Light exercise 1-3 days/week.
  • Moderately Active – Moderate exercise 3-5 days/week.
  • Very Active – Heavy exercise 6-7 days/week.
  • Extremely Active – Hefty exercise, hard labor, training twice per day.

For example, a 30-year-old male, 70 inches tall, who weighs 200 pounds and is sedentary, wants to lose weight (fat loss) and drop 50 pounds. The calculator determines his ideal body weight is 155 pounds, and he plans to follow a strict 1500-calorie diet. Following this plan, 1500 calories and a little exercise will take 33 weeks of dieting to reach his goal. 

Last Word on a Fitness Plan Calculator

Using the example of the 30-year-old man above and the calculator, what would happen if he changed only his activity level? Leaving everything the same but increasing his activity level to “Moderately Active” drastically decreases his “Time to Reach Weight Loss” to only 18 weeks! Use YOUR information and the calculator to choose the best options for you. Combine options for desired weight loss, diet calories, and fitness levels to determine the best combination to reach your goals in an acceptable amount of time.

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