Weight Loss by Goal Date
Find the daily calories you need to hit your goal weight by a target date.
These figures are an estimate based on standard formulas, not medical advice. Speak to a professional before starting any weight-loss programme.
Want to check your BMI first? Use the BMI calculator →
How this calculator works
First it estimates your Basal Metabolic Rate (BMR) — the energy your body uses at rest — using the Harris–Benedict equation, based on your sex, age, height and current weight. That's scaled by your activity level to give your maintenance calories (the amount that keeps your weight steady).
Reaching your goal by a date
Roughly 7,700 kcal equals one kilogram of body weight. From the weight you want to change and the time until your goal date, the tool works out the daily calorie deficit (or surplus) you'd need, then adds or subtracts that from your maintenance calories to give your daily target.
A note on safe pacing
Losing more than about 1 kg per week, or eating below roughly 1,200 kcal (women) or 1,500 kcal (men) per day, isn't generally recommended. If your goal date pushes the plan past those limits, the calculator flags it — consider giving yourself more time. This is a general guide, not a substitute for personalised medical advice.