Work out the daily calorie intake that matches your goal weight and timeline, with a check on whether the rate is sustainable.
How weight loss calorie is worked out
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.
Using the calculator
- 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.
The formula
Try it with these numbers
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.