Weight Loss by Goal Date
See the daily calorie intake that would take you to your goal weight by the date you choose.
Everything shown here is an estimate produced by standard formulas — it isn't medical advice. Check with a professional before beginning any weight-loss programme.
Not sure where you're starting from? Check your BMI first →
What's behind the numbers
The starting point is your Basal Metabolic Rate (BMR) — how much energy your body burns at complete rest. We estimate it with the Harris–Benedict equation from your sex, age, height and current weight, then scale it by your activity level to find your maintenance calories: the intake at which your weight holds steady.
Working back from your goal date
One kilogram of body weight corresponds to roughly 7,700 kcal. Knowing how much weight you want to change and how many weeks you've allowed, the calculator finds the daily deficit (or surplus) required, and applies it to your maintenance calories to produce your daily target.
Keeping the pace sensible
As a rule, losing more than about 1 kg a week — or dropping below roughly 1,200 kcal a day for women or 1,500 kcal for men — isn't generally recommended. Should your goal date force the plan past those limits, you'll see a warning; allowing more time is usually the better answer. Treat all of this as a general guide rather than personalised medical advice.