Calories to reach a goal weight in set weeks
Useful when you have a deadline, such as an event, to see whether the goal is realistic and what to eat each day.
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How to use it
- Enter maintenance calories (tdee), current weight, goal weight, time frame and start date.
- The result appears straight away and updates as you edit.
- Copy the result, or copy a link that keeps the same values to share it.
How it is calculated
Daily deficit = (current - goal weight) × 7700 ÷ (weeks × 7). Daily calories = maintenance - daily deficit. Weekly rate = (difference ÷ weeks) ÷ current weight × 100.
Example
Inputs: Maintenance calories (TDEE) = 2,500 kcal/day, Current weight = 80 kg, Goal weight = 74 kg, Time frame = 12 weeks, Start date = 2026-09-30. Result: Daily calorie target: 1,950 kcal/day; Daily deficit: 550 kcal/day; Loss per week: 0.5 kg.
Limits and caveats
- Uses the 7700 kcal per kg estimate; real loss often slows over time.
- Losing more than about 1% of body weight a week, or eating very few calories, needs medical supervision.
Questions about this tool
What weekly loss rate is safe?
Many health bodies mention 0.5 to 1 kg per week for adults.
What if the daily target is very low?
Add weeks, lower the goal, or raise your activity so maintenance calories go up.
Should I recalculate as I lose weight?
Yes. Redo it every few weeks with your new maintenance calories, since they drop with weight.