Weight Goal Calculator
Pick a target weight and a comfortable pace, and see exactly how many calories to eat each day to lose or gain weight. Built on your BMR and daily energy needs (TDEE), in metric or imperial units.
← Back to all toolsFirst, find your BMR (basal metabolic rate) →Weekly pace
Activity level
Enter your details and a goal weight to see your daily calorie target.
How weight loss and gain actually work
Your weight changes when the calories you eat differ from the calories your body burns. Eat less than you burn — a calorie deficit — and you lose weight. Eat more — a calorie surplus — and you gain weight.
As a rough rule of thumb, one kilogram of body fat corresponds to about 7,700 calories. So a daily deficit of around 550 calories adds up to roughly 0.5 kg of weight loss per week.
How we calculate it
Maintenance (TDEE) = BMR × activity factorDaily target = TDEE ± (weekly kg × 7,700 ÷ 7)BMR uses the Mifflin-St Jeor equation and the same activity multipliers as our BMR calculator. The 7,700 calories-per-kilogram figure is a widely used approximation: subtract a deficit to lose, add a surplus to gain.
Activity levels
Your activity level sets how many calories you burn each day (TDEE). Pick the one that best matches your typical week:
| Activity level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise, desk job | × 1.2 |
| Lightly active | Light exercise 1–3 days a week | × 1.375 |
| Moderately active | Moderate exercise 3–5 days a week | × 1.55 |
| Very active | Hard exercise 6–7 days a week | × 1.725 |
| Extra active | Physical job or training twice a day | × 1.9 |
Keep in mind
These numbers are estimates, not exact measurements. Your actual results also depend on:
- Body composition — muscle, fat and water weight all change at different rates
- Metabolic adaptation — your body can adjust its burn as your weight changes
- Hormones, sleep and stress
- How accurately you track your food and activity
Frequently asked questions
How many calories should I eat to lose weight?
Subtract a moderate deficit from your TDEE. This calculator shows your exact target: for most people, a daily deficit of 300–500 calories leads to gradual, sustainable weight loss.
What is a safe rate of weight loss?
A common guideline is about 0.25–0.5 kg (0.5–1 lb) per week. Faster losses are possible but are harder to sustain and can cost more muscle mass.
Can I use this calculator to gain weight?
Yes. Set a target weight above your current weight and the calculator flips to a calorie surplus, telling you how much to eat to gain at your chosen pace.
Why is my calorie target different from my maintenance calories?
Maintenance (TDEE) keeps your weight the same. Your target adds or removes calories based on how quickly you want to change, using the 7,700 calories-per-kilogram rule.
Do I have to exercise for these numbers to work?
No. The activity multiplier only estimates how many calories you burn. If your real activity differs, adjust the activity level or your calorie target accordingly.
Does this calculator store my data?
No. Everything runs locally in your browser and nothing is uploaded or saved.