Turn a weight goal into a daily calorie target and a projected timeline. This calculator estimates basal metabolism with Mifflin–St Jeor, applies an activity factor for maintenance calories, and adds a deficit or surplus for your pace.
Formula
TDEE = Mifflin–St Jeor BMR × activity factor
daily energy change ≈ weekly weight change × 7,700 kcal/kg ÷ 7
target calories = TDEE ± daily energy change
The direction is automatic: a lower goal creates a deficit, a higher goal creates a surplus. The timeline uses a linear energy approximation and should be revisited as body weight and activity change.
Examples
Lose 10 kilograms
At 0.5 kg per week, a 10 kg difference takes about 20 weeks. The result shows a goal date and four-week weight checkpoints.
Gain 10 pounds
When the goal is above current weight, the daily adjustment is shown as a surplus and added to estimated maintenance calories.
Calorie formulas are estimates and are not appropriate
for diagnosing or treating an eating disorder or medical condition. Seek
individual guidance if the target is very low or the planned pace is aggressive.