Goal Weight Calorie Target Calculator
Find the daily calories to maintain a goal weight and the reduced intake needed to reach it at a chosen weekly loss rate.
How it works
Maintenance at goal = goal weight (lb) × cal-per-lb factor · Loss intake = maintenance − rate × 3,500 ÷ 7
A quick way to size a calorie target is to multiply your goal body weight by a per-pound factor that reflects activity — roughly 13 for sedentary, 15 for moderately active and 17 for very active adults. That gives the calories to hold the goal weight once you reach it. Subtracting the deficit implied by your chosen weekly pace gives the lower intake to lose down to that weight. It is a rule-of-thumb shortcut; a full TDEE estimate from height, age and sex is more precise.
Worked example
For a 150 lb goal at a moderate factor of 15, maintenance is 150 × 15 = 2,250 kcal/day. To lose 1 lb/week you subtract 500 kcal, so you eat about 1,750 kcal/day until you reach 150 lb, then step up to 2,250 to hold it.
Frequently asked questions
Why base calories on goal weight, not current weight?
Feeding your current weight keeps you at your current weight. Using the goal weight targets the intake that a lighter body needs, which naturally creates the deficit that moves you toward it.
How accurate is the per-pound factor?
It is a coarse average. Metabolism varies with age, sex, height and muscle mass, so a TDEE calculator based on the Mifflin-St Jeor equation gives a tighter number. Use this as a fast sanity check.
Should intake ever go very low?
Very low intakes are hard to sustain and can be unsafe. Many guidelines suggest not dropping below about 1,200 kcal for women or 1,500 for men without medical supervision.
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Educational estimate using standard published formulas — not medical, dietary or nutritional advice. Individual needs vary with health status, medication and activity; consult a qualified clinician or dietitian before making changes.