The Weight Loss Equation Calculator

Today, January 24

Log Your Weight

📝 How are you feeling?

Optional

💜

Need support?

You're not alone. Whether it's 3am or 3pm, help is available.

Community Talk to Alan & Angie

Current

Lost

Streak

⚡ Takes 60 seconds

Let's Build Your Equation

Answer a few quick questions and we'll calculate example numbers using standard population-based formulas.

Current Weight (lbs)

Goal Weight (lbs)

Age

Height

Gender

Male

Female

Daily Activity Base

✓ Sedentary (Little or no exercise)

You'll add exercise separately below - this prevents overestimating

Why this matters: BMR + 20% accounts for normal daily movement (walking to fridge, bathroom, brushing teeth). Most people overestimate their activity level - we keep it conservative so your numbers are accurate.

● 1,847 calculations today 🔒 Data stays private

For adults 18+. Not for those pregnant, nursing, with eating disorders, or medical conditions.
Full disclaimer

| Report a bug | Request a feature

🎉

You Did It!

Here are example numbers based on proven formulas.

Step 1 of 5

EXAMPLE DAILY CALORIE TARGET

1,767

calories per day

to lose ~1 lb per week

Your body burns

2,267

cal/day (TDEE)

−

Daily deficit

500

cal

Example Target

1,767

cal/day

Step 1 of 5: Your Key Number

📊 Your Body Stats

Current BMI

Target BMI

Your BMR

Daily Burn

Healthy Weight Range:

Est. Body Fat:

Step 2 of 5: Where You Stand

📅 Your Timeline

205

Current

→

155

Target

50 lbs

To lose

Sustainable Pace

~50 weeks

At ~1 lb/week

Aggressive Pace

~25 weeks

At ~2 lbs/week

Why timelines vary: Metabolism adapts, water weight fluctuates ±2-5 lbs daily, and hormones/sleep/stress all affect rate. Focus on the daily habit, not the scale.

🎯 Your Goal Date Options

Sustainable (500 cal deficit)

~1 lb/week • Recommended

Moderate (750 cal deficit)

~1.5 lbs/week

Aggressive (1000 cal deficit)

~2 lbs/week • Short-term only

*IF you maintain your chosen deficit consistently. Individual results vary up to 26%.

🏆 Your RTD Journey Milestones

First 5 lbs

Proof the math works

~3 weeks

10% of body weight

Visible transformation

~10 weeks

14 days tracking

Habit locked in

2 weeks

4-7

Halfway → Goal → Maintenance

Complete your transformation

Unlock with tracking

Track your progress to unlock each milestone

🥗 Macro Breakdown

Step 3 of 5: Your Timeline

💡 Remember: You can't outrun your fork.

Exercise is for your mind and heart, not weight loss. The real work happens in the kitchen.

Exercise Calculator shows real calorie burns based on your weight. Remember: you can't outrun your fork. Exercise supports mental health and muscle retention - it's not the primary driver of weight loss.

Your Weight

-- lbs

Calorie burns scale with body weight. Heavier = more calories burned.

Calories Burned Per Hour

🚶

Walking (Slow)

30 min/mile pace

cal/hr

🚶‍♂️

Walking (Brisk)

20 min/mile pace

cal/hr

🚴

Cycling (Moderate)

12-14 mph

cal/hr

🏊

Swimming (Moderate)

Freestyle laps

cal/hr

🏃

Running

10 min/mile pace

cal/hr

🏋️

Weight Training

Moderate effort

cal/hr

Quick Calculator

min

💡 Coach's Corner

• You can't outrun your fork. Diet is 80%, exercise is 20%.
• Exercise is for your mind, not just your body.
• Overestimate food, underestimate exercise. Always.
• Walking is underrated - it's sustainable and burns real calories.

Step 4 of 5: Exercise Reality

🎯

You Have Everything You Need

Here's your complete picture:

Daily Target

1,576

calories

Timeline

~50

weeks

🔓 What You're Unlocking

📊

Daily Weight Tracking

10 seconds a day. Watch the math work in real-time.

🎯

7-Step Milestone System

First 5 lbs → 10% → Goal Weight. Every step earns recognition.

💰

"Scale Payday" Predictions

Know when you'll hit your next milestone—before you step on the scale.

💵

Zero-Based Calorie Budgeting

"Every calorie has a job." Know where they're going before you eat.

✨ Coming Soon for Beta Testers

BETA

📸

Scale Photo Capture

Snap your scale. AI reads it. One-tap post.

👥

Accountability Pods

Groups of 5-10 who see your weekly weigh-in. No hiding.

🤖

AI Meal Photo Logging

Snap your meal. Get calories. Skip manual entry.

💰

Calorie Budget System

Allocate by meal. "Borrow" between categories. Full control.

Your feedback shapes what we build first

Step 5 of 5: Ready to Begin

Important Disclaimer

These calculations are based on the Mifflin-St Jeor equation and standard nutritional principles. Individual results vary significantly based on metabolism, adherence, hormones, medications, health conditions, activity level, and many other factors. This calculator provides educational information only and does not constitute medical advice, a diagnosis, or a guarantee of any specific outcome. Consult a healthcare provider before starting any weight loss program.

Your Dashboard Awaits

Complete the calculator to unlock your tracking dashboard with charts, insights, and progress tracking.

You're All Set!

Example numbers are calculated. Now it's time to start tracking.

Example Numbers

Starting

Goal

Daily Cal

Log Your First Weight

Step on the scale and enter today's number. This is Day 1.

What happens next:

1 Log your weight daily (same time, same conditions)

2 Track food intake (a ~500 cal deficit could yield ~1 lb/week)

3 Trust the math. The scale will catch up.

Start

Current

Goal

Progress 0%

Lost so far --

Remaining --

Log Today's Weight

Consistency beats perfection. Just show up.

Scale Owes You

0.0 lbs

Based on your deficit

Streak

0 days

Log daily to build!

Your Journey

Smooth

Actual Target Normal ±1.5 lbs

Shaded area shows normal daily fluctuation range

This Week

Change

Avg Weight

Days Logged

Milestones 0 of 4

7 Days

30 Days

90 Days

1 Year

Weight Loss Badges

0 of 4

🎯

First 5

🏆

10% Club

⭐

Halfway

👑

Goal!

Log your progress to earn badges

Calendar

January 2026

Logged Missed Today

Goal Timeline

Complete calculator to see your timeline

The Rethink Dieting App

We're building something special. Be one of the first 500 to test it and shape the future of weight loss.

📸

AI Food Scanner

Coming Soon

Snap. Know. Track. Point your camera at any meal—pizza, sushi, tacos, mom's casserole. AI instantly breaks down calories, protein, carbs, fat. Plus: Alan's Rule auto-adds 10% buffer.

Any cuisine Auto-buffer 97% accurate

No more guessing. No more tedious logging. Beta testers get first access.

☁️

Cloud Sync

👥

Coach View

🏆

Challenges

Beta Testers Enrolled

247 / 500

🎁 VIP BETA TESTERS GET:

✓ Free 3 months premium when app launches

✓ "Founding Member" badge forever

✓ Direct input on features we build

✓ Name in app credits

No spam. Just app updates and your beta invite.

Welcome to RTD Beta!

1. What is this?

2. Why we built it

Beta Tester Reward

Send Feedback

You're Ready to Start!

Log Your Weight

📝 How are you feeling?

Need support?

Let's Build Your Equation

You Did It!

📊 Your Body Stats

📅 Your Timeline

🎯 Your Goal Date Options

🏆 Your RTD Journey Milestones

🥗 Macro Breakdown

Calories Burned Per Hour

Walking (Slow)

Walking (Brisk)

Cycling (Moderate)

Swimming (Moderate)

Running

Weight Training

Quick Calculator

💡 Coach's Corner

You Have Everything You Need

🔓 What You're Unlocking

✨ Coming Soon for Beta Testers

Your Dashboard Awaits

You're All Set!

Example Numbers

Log Your First Weight

What happens next:

Log Today's Weight

You're On Track!

Scale Payday Coming!

You're On Track

We Missed You!

Almost There!

Water Weight - Don't Panic!

Your Journey

Edit Entry

The Rethink Dieting App

AI Food Scanner

Trusted by Leaders Who Know Results

"Alan has a track record of helping people move forward."

"This is a realistic approach. I love it, and you will too."

From 388 lbs to 205. Watch the Full Story.

They Discovered Their Numbers.

"I got my whole life back!"

"A total mindset shift that transformed my life."

Pastor Scott's Skydiving Celebration

"It is not dieting, but a daily decision in favor of God's best for me."

The Numbers Don't Lie

We're building this for you

Talk to Alan & Angie