Weight Loss Tools

Simple, privacy-friendly tools for education and planning. Calculators run in your browser and do not store health information.

BMI Calculator

BMI is a screening tool, not a diagnosis. It does not measure body composition or individual health.

Height (inches)Weight (pounds)

Daily Water Estimator

This is a general hydration estimate, not medical advice. Needs vary by climate, activity, medications, and health conditions.

Weight (pounds)Activity level

Calorie Deficit Explainer

A calorie deficit means average energy intake is below average energy use. It should be moderate, sustainable, and personalized when health factors are involved.

Start with food quality and portions.
Avoid aggressive restriction.
Review trends over several weeks.
Ask a professional for medical needs.

Read the guide

Habit Checklist

Today Protein with most meals Fruit or vegetables Walk or movement break Water available Planned bedtime routine

This checklist stays on this page only and is not saved.

Weekly Progress Tracker Template

Week ofMealsMovementSleepNotesMon-SunWhat went well?What felt hard?One small adjustment?Non-scale win?

Use this as a reflection template. Avoid tracking if it creates anxiety or obsessive behavior.