Calorie Calculator for Weight Goal
Enter your stats, target weight, and goal date to find out exactly how many calories you need each day.
Use the Calorie Calculator for Weight Goal
Your Details
Fill in your details and click Calculate to see your daily calorie target.
Daily Calorie Target
kcal / day
BMR
kcal at rest
TDEE (Maintenance)
kcal/day to stay at current weight
Daily Adjustment
vs. maintenance
Days to Goal
from today
Summary
Estimates only. 1 kg of body fat ≈ 7,700 kcal. Consult a healthcare provider before making major dietary changes.
Summary
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then multiplies it by your activity level to get your Total Daily Energy Expenditure (TDEE). From there it computes the daily caloric adjustment needed so you reach your target weight by the date you choose. A deficit of 500 kcal/day typically yields about 0.5 kg (1 lb) of fat loss per week; a surplus drives weight gain at a similar rate.
How it works
- Enter your sex, age, height, and current weight.
- Select your typical weekly activity level.
- Enter your target weight and the date you want to reach it.
- The tool computes your BMR using the Mifflin-St Jeor formula.
- BMR is multiplied by your activity factor to get TDEE (maintenance calories).
- The total calorie gap is divided by the number of days to give you a daily target.
Use cases
- Plan a calorie deficit to lose weight before a wedding or event.
- Calculate a calorie surplus schedule for a lean bulk.
- Check whether a weight-loss goal is realistic within a chosen timeframe.
- Compare how much faster you reach a goal by increasing activity level.
- Track how maintenance calories change as you lose or gain weight.
- Understand the daily numbers behind a specific diet program.