Calorie goal calculator
Pick your goal and see your daily calorie target and an estimate of how many weeks it would take to reach your target weight.
Optional. Only used to estimate the timeline.
Fill in the fields to see your result.
Estimated result, for reference only. It does not replace advice from a doctor, dietitian or fitness professional.
How the target is calculated
We start from your TDEE. To lose weight, the target is 20% below it; to gain, 10% above. When losing, we never go below your BMR, or below 1,200 kcal (women) or 1,500 kcal (men).
The timeline uses the rule that about 7,700 kcal equals 1 kg of body weight. It is an average: real progress varies from person to person.
Things to keep in mind
Big deficits cost you energy, training quality and muscle. To gain weight well, pair a moderate surplus with strength training.
With a health condition, pregnancy or a history of eating disorders, plan your nutrition with a dietitian.
Frequently asked questions
Why is the timeline only an estimate?
The body adapts: expenditure changes as weight changes, and water retention masks the scale in the short term.
Can I eat less to get there faster?
We do not recommend it, which is why the target has a floor. Losing too fast often costs muscle and energy.
What about protein, carbs and fat?
This calculator covers total calories only. Macronutrient split is a good topic for a dietitian.