Calorie Goal Calculator
Set a goal weight and timeline and get the daily calorie target and deficit to reach it.
How it works
weekly rate = (current − goal) ÷ weeks · daily deficit = rate × 3500 ÷ 7 · target = maintenance − deficit
One pound of body fat stores roughly 3,500 calories, so a steady daily deficit of that fraction drives weekly loss. This tool spreads your total weight change evenly across your timeline and warns when the pace exceeds about 1–2 lb per week or drops the target below 1,200 calories — both signs to lengthen the timeline.
Worked example
To lose 20 lb (180 → 160) in 12 weeks: 20 ÷ 12 = 1.67 lb/week → 1.67 × 3,500 ÷ 7 ≈ 833 kcal/day deficit → a target of 2,200 − 833 ≈ 1,367 kcal/day. That pace is aggressive but under the 2 lb/week ceiling.
Sources: NIH — Body Weight Planner
Frequently asked questions
How fast can I safely lose weight?
About 0.5–2 lb per week, or up to roughly 1% of body weight, is the widely used sustainable range. Faster loss costs more muscle, is harder to maintain, and rebounds more often.
What if my target calories are very low?
A target under about 1,200 kcal/day for women or 1,500 for men is hard to meet nutritionally. The fix is to extend your timeline so the daily deficit shrinks, not to eat dangerously little.
Why is my real loss slower than predicted?
The 3,500-calorie rule is a planning approximation. As you lose weight your metabolism drops slightly and food logging tends to undercount, so recalculate every 10–15 lb.
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Educational estimate, not medical or dietary advice.