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Calorie Calculator

Enter a goal weight and a timeframe to get the daily calorie target that gets you there at a safe pace.

NutritionScience-backed formula
Enter your details
Fill in the fields, then calculate
Enter your age.
Enter your height.
Enter your weight.
Enter your goal weight.
Enter a timeframe.

Awaiting Data

Enter your details and tap Calculate to see your results appear here.

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Result

Your result appears here.

What This Calculator Does

This tool turns a goal weight and a deadline into a daily calorie number. It works out your maintenance burn, then adds or removes calories to move you toward the target.

Food and goals turn into simple daily targets you can hit.

A kilogram of body fat holds roughly 7,700 calories. Spread that across your timeframe and you get a daily adjustment.

The tool flags pace that pushes past safe limits, so you can stretch the timeline if needed.

How to Use This Calculator

  1. Enter your body details and activity level.
  2. Add your goal weight and a timeframe in weeks.
  3. Tap Calculate for your daily target.
  4. Adjust the weeks if the pace looks too fast.

The Formula Used

Mifflin-St Jeor:
Men: BMR = 10·weight(kg) + 6.25·height(cm) − 5·age + 5
Women: BMR = 10·weight(kg) + 6.25·height(cm) − 5·age − 161
weight
Body weight in kilograms.
height
Standing height in centimetres.
age
Age in years.

Daily target = TDEE + ((goal weight − current weight) × 7700) / (weeks × 7).

Understanding Your Results

Gentle pace
Up to 0.5 kg/week
Sustainable and muscle-sparing.
Moderate pace
0.5 to 0.75 kg/week
Faster, still manageable for many.
Aggressive pace
Above 1 kg/week
Hard to sustain and risks muscle loss.

Tips to Improve

  • Aim for a weekly change near half a kilogram.
  • Hold protein high to keep muscle in a deficit.
  • Recalculate as your weight shifts.
  • Stretch the timeframe before cutting calories too low.

Frequently Asked Questions

Fast cuts often cost muscle and rebound. A slower pace lasts longer.

Many guidelines suggest not dropping below 1,200 for women or 1,500 for men without supervision.

Yes. Set a higher goal weight and the tool returns a surplus target.

Related Calculators

Nutrition

TDEE

Your daily burn.

Nutrition

Macro

Split the calories.

Nutrition

Protein

Protect muscle.

Nutrition

BMR

Your resting burn.

Scientific References

  1. Hall, K. D., et al. (2011). Quantification of the effect of energy imbalance on bodyweight. The Lancet, 378(9793), 826–837.
  2. Wishnofsky, M. (1958). Caloric equivalents of gained or lost weight. American Journal of Clinical Nutrition, 6(5), 542–546.
  3. Academy of Nutrition and Dietetics. (2016). Position paper: Interventions for the treatment of overweight and obesity in adults.

Disclaimer: The calculators and information on this site are provided for general informational use only and do not replace professional medical advice, diagnosis, or treatment. Always speak with a qualified healthcare professional about any questions regarding your health.