I want to lose weight safely
Slow and steady weight loss is easier to keep. This page helps you find a healthy starting point and a gentle plan. It takes about 15 minutes. Talk to a doctor before big changes.
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Check your starting point
BMI (body mass index) is a quick check of weight for your height. Type your height and weight.
Is my weight healthy for my height?
Check my BMI →Tip: BMI is a rough guide. It does not know how much is muscle, so use it with other checks like your waist size.
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See a healthy weight range
Get an idea of a healthy weight for your height and sex. Type your height and sex.
What is a healthy weight for my height?
Find my healthy range →Tip: A healthy weight is a range, not one number. Small losses can still help your health.
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Learn how many calories your body burns
BMR is the energy your body uses just to stay alive at rest. Type your age, sex, height and weight.
How many calories does my body burn at rest?
Find my BMR →Tip: Eating below your BMR for a long time is usually not a good idea without medical advice.
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Find your daily calorie target
Now add your daily activity. Type your details and pick a goal to see how many calories a day to eat to lose weight.
How many calories should I eat each day?
Get my calorie target →Tip: Losing about 0.5 to 1 kg (1 to 2 lb) a week is a common safe pace for many adults.
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Plan a gentle calorie deficit
A calorie deficit means eating a bit less than you burn. Type your goal weight and date to see how big the deficit needs to be.
How many calories should I cut to reach my goal weight?
Plan my deficit →Tip: If the plan needs a very big deficit, give yourself more time instead.
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Count what your exercise burns
Moving more helps your heart and your mood. Pick an activity, how long you did it and your weight.
How many calories did I burn doing exercise?
Count calories burned →Tip: Exercise numbers are estimates. Walking every day is a simple, low-cost place to start.
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Drink enough water
Water helps your body work well and can help you feel full. Type your weight and activity to see a daily goal.
How much water should I drink each day?
Find my water goal →Tip: Food gives you water too. Pale yellow urine is a simple sign you are drinking enough.
Questions people ask
How many calories should I eat to lose weight?
Many people lose weight by eating about 500 calories a day less than they burn, which is roughly 0.5 kg (1 lb) a week. Your number depends on your size, age, sex and activity. Very low calorie diets should only be done with medical support.
What is a safe amount of weight to lose per week?
For many adults, about 0.5 to 1 kg (1 to 2 lb) a week is a common safe pace. Losing faster can be hard to keep up and may lose muscle. A doctor can tell you what is right for you.
Is BMI accurate?
BMI is a quick and useful screening tool, but it does not tell fat from muscle. Very muscular people can have a high BMI while being healthy. Waist size and body fat checks add more of the picture.
Why did my weight loss stop?
As you lose weight, your body needs fewer calories, so the same plan works less well. Water and daily changes also make the scale jump around. Recheck your calorie needs and look at the trend over several weeks.