Calorie Goal Planner
Choose a target weight and pace. We'll give you a daily calorie target and the date you should get there.
years
cm
kg
kg
Daily calorie target1,429 kcal-550 kcal vs maintenance
Maintenance (TDEE)1,979 kcal
Time to goal10 weeks
How This Is Calculated
We start from your maintenance calories (see the TDEE calculator). A kilogram of body weight holds roughly 7,700 kcal (about 3,500 kcal per pound), so losing 0.5 kg a week needs a daily deficit of about 550 kcal. Gaining works the same way, with a surplus instead.
Sensible paces are up to about 1% of your body weight a week for fat loss and 0.25–0.5% a week for muscle gain. Your TDEE also drops a little as you lose weight, so re-run the calculation every few kilos.