Calorie Calculator: Daily Calories for Your Goal Weight
Tell the calculator where you are, where you want to be and how many weeks you have. It works out the daily calories that match that timeline and warns you when the pace is too fast to be realistic.
Educational estimate only. It is not medical advice or a diagnosis. Talk to a doctor or registered dietitian before changing your diet or exercise.
More Health & Fitness calculators
View all 10You may also need
From related categoriesHow to use this calculator
- Enter your sex, age, height and current weight.
- Choose your activity level.
- Enter the goal weight and the number of weeks you want to take.
- Read the daily calories and check for any warning.
The formula
Worked example
A 28-year-old woman, 160 cm, 70 kg, light activity, aiming for 65 kg in 20 weeks: BMR is 1,399 kcal and maintenance is about 1,924. She needs to lose 5 kg, which is a deficit of about 275 kcal a day, so her target is about 1,649 kcal and her pace is 0.25 kg a week.
Understanding your result
A longer timeline means a smaller daily change and a plan that is easier to keep. If the tool shows a warning, extend the weeks rather than eating less. Weight also varies by 1 to 2 kg from water and food, so judge progress over several weeks.
When to use it
- Turn a weight goal and date into a daily number.
- Test how a different deadline changes the daily target.
- Check whether a crash plan is realistic.
In-depth guide
How fast is a safe pace?
The calculator uses about 7,700 kcal for each kilogram of body weight. The table shows the daily deficit that goes with each weekly pace.
| Weight loss a week | Daily deficit | Time to lose 5 kg |
|---|---|---|
| 0.25 kg | 275 kcal | 20 weeks |
| 0.50 kg | 550 kcal | 10 weeks |
| 0.75 kg | 825 kcal | 7 weeks |
| 1.00 kg | 1100 kcal | 5 weeks |
A steady pace of about 0.25 to 0.5 kg a week is easier to keep and protects muscle. Very fast loss is harder to sustain. The calculator warns you when your target is below your BMR or the pace is too fast.
Maintenance, BMR and your target
Your BMR is the energy your body uses at rest. Your maintenance calories add the energy for daily movement and exercise. To lose weight eat below maintenance, and to gain weight eat above it. Never go below your BMR without medical supervision.
Making the target easier to follow
- Fill half the plate with vegetables and add protein at every meal.
- Plan snacks so you are not choosing when hungry.
- Walk daily and add strength training twice a week.
- Sleep 7 to 9 hours. Poor sleep increases hunger.
- Recheck the calculator every few kilograms because maintenance falls as weight falls.
Who should not use this
The calculator is for healthy adults. It is not for children, during pregnancy or breastfeeding, or for anyone with a history of disordered eating or a medical condition affecting weight. Speak to a doctor or registered dietitian first. The result is an educational estimate and not medical advice.
Assumptions and limits
Educational estimate, not medical advice. A doctor or registered dietitian can give guidance that fits your health. Not for children, pregnancy, or anyone with a history of disordered eating. Do not follow very low calorie targets without supervision.
Frequently asked questions
How many calories should I cut per day?
A moderate gap of a few hundred calories is usually easier to keep than a large one.
Why do you warn about fast timelines?
Fast loss is harder to maintain and can cost muscle. A longer timeline is safer.
Does the calculator work for weight gain?
Yes. A goal above your current weight gives a daily surplus.
Are 7,700 calories really 1 kg?
It is a common estimate for body fat. Real changes vary from person to person.
Should I eat exactly this number?
Treat it as a starting point and adjust using your real progress.