Daily Calorie Target by Goal Date Calculator
Enter your current weight, goal weight and how many weeks you have — get the daily calorie target that gets you there on time.
How it works
Daily target = maintenance − (weight change × kcal-per-unit ÷ weeks ÷ 7) · kcal-per-unit = 7,700/kg or 3,500/lb
A pound of body fat holds roughly 3,500 kcal and a kilogram about 7,700, so the total energy you must cut equals the weight you want to lose times that figure. Spreading that deficit across the days between now and your goal date gives the daily calorie target. Aggressive dates demand large deficits, which is why the tool flags paces above roughly 1 kg (2 lb) per week or targets under 1,200 kcal.
Worked example
To drop from 80 kg to 72 kg in 12 weeks, you must lose 8 kg = 61,600 kcal. Over 84 days that is 733 kcal/day. On a 2,200 kcal maintenance, your daily target is 2,200 − 733 ≈ 1,467 kcal.
Frequently asked questions
Is the 3,500-calories-per-pound rule exact?
It is a useful approximation, not a law. Metabolism adapts as you lose weight, so real loss often slows over time. Treat the target as a starting point and adjust every few weeks based on the scale.
What if the calculator says my target is very low?
A target under about 1,200 kcal for women or 1,500 for men is hard to sustain and may miss nutrient needs. Push your goal date further out so the daily deficit becomes smaller and more livable.
Does this work for gaining weight?
Yes — set a goal weight above your current weight and the tool returns a daily surplus instead of a deficit, useful for planned muscle-gain or recovery phases.
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Educational estimate only, not medical or dietary advice. Calorie and weight-change figures are population averages; individual results vary. Consult a doctor or registered dietitian before starting a weight-loss, fasting or exercise plan.