Enter a goal weight and a timeline to see the daily calorie target it requires, and whether that pace is reasonable.
The method behind this calculator
This calculator works backwards from your goal. It estimates maintenance calories from your body and activity, converts the weight change into an energy total, spreads it over your timeline, and reports the daily intake that implies.
It also checks the pace. Losing more than about a kilogram a week, or dropping intake below a sensible floor, produces a warning rather than a target — extending the timeline is almost always the better fix than cutting harder.
Getting your answer
- Enter your sex, age, height and current weight.
- Enter your goal weight and how many weeks you have.
- Pick your activity level and read the target with the pace check.
How the number is calculated
Worked example
As an example, with a activity level of Lightly active — 1–3 days a week, the calculator returns a daily calorie target of 1,889 kcal. Underneath, Maintenance calories comes out at 2,439 kcal and Resting rate at 1,774 kcal. Change any field and every figure updates as you type.