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Ron Feltes

Ron Feltes

Science Writer

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Weight loss calorie calculator goal date

Weight Loss Calorie Calculator

Take our FREE instant weight‑loss self‑assessment. See your results immediately.

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    • U.S. Units
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    • About
Step 1 of 4 - Enter your starting information Enter your goal weight Enter your physical activity change (optional) Results
Starting Information
Weight
lbs
Sex
Age
yrs
Height
ft.
in.
Physical
Activity Level
Uncertainty Range
%
% Calories from Carbs
%
Sodium Intake
mg/day
% Body Fat
%
Resting Metabolic Rate
Cal/day

Starting Information

Enter your starting information, including your weight, sex, age, height, and physical activity level.


Physical Activity Level

Click the "Estimate Your Level" button to find your physical activity level.

Typical physical activity level numbers range from 1.4 (sedentary) to 2.5 (very active).

The default value of 1.6 describes someone who does very light activity at school or work (mostly sitting) and moderate physical activity (such as walking or cycling) at least once a week.


Body Weight Planner How-to Video

Watch a video to see how to use the Body Weight Planner.

Goal Weight

Enter your goal weight and when you would like to reach it.

You can enter a number of days OR choose a specific date using the calendar.

Physical Activity Changes

Click the "Calculate" button to show how you will change your physical activity.

Changing your physical activity can help you reach and maintain your goal weight.

The physical activity changes you make will impact how many calories you need to eat to reach your goal and maintain it after you have reached it.

If you don’t want to change your physical activity, click the “Next Step” button to skip this step.

Results

The "reach your goal" and "maintain your goal" calories displayed assumes you will continue the physical activity changes you previously entered in step 3.

Do your results seem too high? People often underestimate how much they eat and the Body Weight Planner values are accurate for most people. If your metabolism is abnormally low or you are very sedentary then Body Weight Planner values will be too high.

Want to Make a Change?

Use the Previous Step button to go back and change your physical activity or goal weight.

Disclaimer: This information is for use in adults defined as individuals 18 years of age or older and not by younger people, or pregnant or breastfeeding women. This information is not intended to provide medical advice. A health care provider who has examined you and knows your medical history is the best person to diagnose and treat your health problem. If you have specific health questions, please consult your health care provider.
  • Goal Weight
  • Lifestyle Change
Weight Goal
Goal Weight
lbs
I want to reach my goal in
days
OR select a date
I want to reach my goal by
  • SunMonTueWedThuFriSat
    12
    13
    14
    15
    16
    17
scale
Physical Activity Change (Optional)
Weight Change Phase
To reach my goal, I will
change my physical activity by
%
athletic shoes
Goal Maintenance Phase
To maintain my goal, I will
change my physical activity by
%
 Results
In order to maintain
your current weight,
you should eat:

{{maintCalsField | number}}

{{energyUnitsRadioGroup}}
To reach your goal of
{{goalWeight | number}} {{weightUnitsRadioGroupLbl}} in {{goalTime}} days,
you should eat:

{{goalCalsField | number}}

{{energyUnitsRadioGroup}}
To maintain your goal
of {{goalWeight | number}} {{weightUnitsRadioGroupLbl}},
you should eat:

{{goalMaintCalsField | number}}

{{energyUnitsRadioGroup}}

Change your calories (intake) or activity (expenditure) to see how your weight will change.

Change 1
{{int1_gradulalRampField?'Complete change':'Change starts'}} on day with an intake of {{energyUnitsRadioGroup}}.
Change your physical activity by
%
New Calories from Carbs
%
New Sodium Intake
mg/day
Change 2
{{int2_gradulalRampField?'Complete change':'Change starts'}} on day with an intake of {{energyUnitsRadioGroup}}.
Change your physical activity by
%
New Calories from Carbs
%
New Sodium Intake
mg/day
Simulation Displayed
Warning: Low BMI The goal weight you entered is below a healthy weight for someone of your height and age.
A healthy weight range for you is between 132 and 179 pounds.
The lifestyle changes you entered resulted in a low BMI for someone of your height and age.
Warning: High BMI The goal weight you entered is above a healthy weight for someone of your height and age.
A healthy weight range for you is between 132 and 179 pounds.
The lifestyle changes you entered resulted in a high BMI for someone of your height and age.
Dangerously Low Intake: Please adjust your lifestyle intake Daily intake must be at least 1000 calories/day. Food group targets and nutrient recommendations will not be met below 1000 calories/day.
Dangerously Low Intake: Please adjust your goal The information you entered results in a calorie level that is too low.
Calorie goals must be at least 1000 calories/day. Food group targets and nutrient recommendations will not be met below 1000 calories/day.
The last change you made has been reset so that you can enter a different value. Try giving yourself more time to achieve your goal, changing your activity level, or setting a different goal.
Length of Simulation
days
Initial Weight ({{weightUnitsRadioGroupLbl}}): {{initialWeightField2}} Initial % Fat: {{initialBfpField2}} Initial BMI: {{initialBMIField}}
Final Weight ({{weightUnitsRadioGroupLbl}}): {{finalWeightField}} Final % Fat: {{finalBfpField}} Final BMI: {{finalBMIField}}
  • Weight
  • Body Fat %
  • Intake & Expenditure
  • Tabular
Click and drag to zoom Download Chart as Image
0100200300135140145150155160165170175Target Goal DayTarget Goal DayDayPounds
DayWeight (lbs)High Weight (lbs)Low Weight (lbs)
0154.3154.3154.3
1154.3154.4154.2
2154.3154.5154.1
3154.3154.6154
4154.3154.7153.9
5154.3154.8153.8
6154.3154.9153.7
7154.3155153.6
8154.3155.1153.5
9154.3155.2153.4
10154.3155.3153.4
11154.3155.4153.3
12154.3155.5153.2
13154.3155.6153.1
14154.3155.7153
15154.3155.8152.9
16154.3155.8152.8
17154.3155.9152.7
18154.3156152.6
19154.3156.1152.5
20154.3156.2152.4
21154.3156.3152.3
22154.3156.4152.2
23154.3156.5152.1
24154.3156.6152
25154.3156.7152
26154.3156.7151.9
27154.3156.8151.8
28154.3156.9151.7
29154.3157151.6
30154.3157.1151.5
31154.3157.2151.4
32154.3157.3151.3
33154.3157.3151.2
34154.3157.4151.2
35154.3157.5151.1
36154.3157.6151
37154.3157.7150.9
38154.3157.8150.8
39154.3157.8150.7
40154.3157.9150.6
41154.3158150.5
42154.3158.1150.5
43154.3158.2150.4
44154.3158.2150.3
45154.3158.3150.2
46154.3158.4150.1
47154.3158.5150
48154.3158.6150
49154.3158.6149.9
50154.3158.7149.8
51154.3158.8149.7
52154.3158.9149.6
53154.3159149.5
54154.3159149.5
55154.3159.1149.4
56154.3159.2149.3
57154.3159.3149.2
58154.3159.3149.1
59154.3159.4149.1
60154.3159.5149
61154.3159.6148.9
62154.3159.6148.8
63154.3159.7148.7
64154.3159.8148.7
65154.3159.9148.6
66154.3159.9148.5
67154.3160148.4
68154.3160.1148.3
69154.3160.2148.3
70154.3160.2148.2
71154.3160.3148.1
72154.3160.4148
73154.3160.4148
74154.3160.5147.9
75154.3160.6147.8
76154.3160.6147.7
77154.3160.7147.7
78154.3160.8147.6
79154.3160.9147.5
80154.3160.9147.4
81154.3161147.4
82154.3161.1147.3
83154.3161.1147.2
84154.3161.2147.1
85154.3161.3147.1
86154.3161.3147
87154.3161.4146.9
88154.3161.5146.9
89154.3161.5146.8
90154.3161.6146.7
91154.3161.7146.6
92154.3161.7146.6
93154.3161.8146.5
94154.3161.9146.4
95154.3161.9146.4
96154.3162146.3
97154.3162.1146.2
98154.3162.1146.2
99154.3162.2146.1
100154.3162.2146
101154.3162.3146
102154.3162.4145.9
103154.3162.4145.8
104154.3162.5145.8
105154.3162.6145.7
106154.3162.6145.6
107154.3162.7145.6
108154.3162.7145.5
109154.3162.8145.4
110154.3162.9145.4
111154.3162.9145.3
112154.3163145.2
113154.3163145.2
114154.3163.1145.1
115154.3163.2145
116154.3163.2145
117154.3163.3144.9
118154.3163.3144.8
119154.3163.4144.8
120154.3163.5144.7
121154.3163.5144.6
122154.3163.6144.6
123154.3163.6144.5
124154.3163.7144.5
125154.3163.7144.4
126154.3163.8144.3
127154.3163.9144.3
128154.3163.9144.2
129154.3164144.2
130154.3164144.1
131154.3164.1144
132154.3164.1144
133154.3164.2143.9
134154.3164.2143.9
135154.3164.3143.8
136154.3164.3143.7
137154.3164.4143.7
138154.3164.5143.6
139154.3164.5143.6
140154.3164.6143.5
141154.3164.6143.4
142154.3164.7143.4
143154.3164.7143.3
144154.3164.8143.3
145154.3164.8143.2
146154.3164.9143.2
147154.3164.9143.1
148154.3165143.1
149154.3165143
150154.3165.1142.9
151154.3165.1142.9
152154.3165.2142.8
153154.3165.2142.8
154154.3165.3142.7
155154.3165.3142.7
156154.3165.4142.6
157154.3165.4142.6
158154.3165.5142.5
159154.3165.5142.5
160154.3165.6142.4
161154.3165.6142.3
162154.3165.7142.3
163154.3165.7142.2
164154.3165.8142.2
165154.3165.8142.1
166154.3165.9142.1
167154.3165.9142
168154.3166142
169154.3166141.9
170154.3166.1141.9
171154.3166.1141.8
172154.3166.2141.8
173154.3166.2141.7
174154.3166.3141.7
175154.3166.3141.6
176154.3166.4141.6
177154.3166.4141.5
178154.3166.4141.5
179154.3166.5141.4
180154.3166.5141.4
181154.3166.6141.3
182154.3166.6141.3
183154.3166.7141.2
184154.3166.7141.2
185154.3166.8141.1
186154.3166.8141.1
187154.3166.9141
188154.3166.9141
189154.3166.9141
190154.3167140.9
191154.3167140.9
192154.3167.1140.8
193154.3167.1140.8
194154.3167.2140.7
195154.3167.2140.7
196154.3167.2140.6
197154.3167.3140.6
198154.3167.3140.5
199154.3167.4140.5
200154.3167.4140.5
201154.3167.5140.4
202154.3167.5140.4
203154.3167.5140.3
204154.3167.6140.3
205154.3167.6140.2
206154.3167.7140.2
207154.3167.7140.1
208154.3167.8140.1
209154.3167.8140.1
210154.3167.8140
211154.3167.9140
212154.3167.9139.9
213154.3168139.9
214154.3168139.9
215154.3168139.8
216154.3168.1139.8
217154.3168.1139.7
218154.3168.2139.7
219154.3168.2139.6
220154.3168.2139.6
221154.3168.3139.6
222154.3168.3139.5
223154.3168.3139.5
224154.3168.4139.4
225154.3168.4139.4
226154.3168.5139.4
227154.3168.5139.3
228154.3168.5139.3
229154.3168.6139.3
230154.3168.6139.2
231154.3168.7139.2
232154.3168.7139.1
233154.3168.7139.1
234154.3168.8139.1
235154.3168.8139
236154.3168.8139
237154.3168.9138.9
238154.3168.9138.9
239154.3168.9138.9
240154.3169138.8
241154.3169138.8
242154.3169.1138.8
243154.3169.1138.7
244154.3169.1138.7
245154.3169.2138.7
246154.3169.2138.6
247154.3169.2138.6
248154.3169.3138.5
249154.3169.3138.5
250154.3169.3138.5
251154.3169.4138.4
252154.3169.4138.4
253154.3169.4138.4
254154.3169.5138.3
255154.3169.5138.3
256154.3169.5138.3
257154.3169.6138.2
258154.3169.6138.2
259154.3169.6138.2
260154.3169.7138.1
261154.3169.7138.1
262154.3169.8138.1
263154.3169.8138
264154.3169.8138
265154.3169.8138
266154.3169.9137.9
267154.3169.9137.9
268154.3169.9137.9
269154.3170137.8
270154.3170137.8
271154.3170137.8
272154.3170.1137.7
273154.3170.1137.7
274154.3170.1137.7
275154.3170.2137.6
276154.3170.2137.6
277154.3170.2137.6
278154.3170.3137.6
279154.3170.3137.5
280154.3170.3137.5
281154.3170.4137.5
282154.3170.4137.4
283154.3170.4137.4
284154.3170.5137.4
285154.3170.5137.3
286154.3170.5137.3
287154.3170.5137.3
288154.3170.6137.3
289154.3170.6137.2
290154.3170.6137.2
291154.3170.7137.2
292154.3170.7137.1
293154.3170.7137.1
294154.3170.8137.1
295154.3170.8137.1
296154.3170.8137
297154.3170.8137
298154.3170.9137
299154.3170.9136.9
300154.3170.9136.9
301154.3171136.9
302154.3171136.9
303154.3171136.8
304154.3171.1136.8
305154.3171.1136.8
306154.3171.1136.8
307154.3171.1136.7
308154.3171.2136.7
309154.3171.2136.7
310154.3171.2136.6
311154.3171.2136.6
312154.3171.3136.6
313154.3171.3136.6
314154.3171.3136.5
315154.3171.4136.5
316154.3171.4136.5
317154.3171.4136.5
318154.3171.4136.4
319154.3171.5136.4
320154.3171.5136.4
321154.3171.5136.4
322154.3171.5136.3
323154.3171.6136.3
324154.3171.6136.3
325154.3171.6136.3
326154.3171.7136.2
327154.3171.7136.2
328154.3171.7136.2
329154.3171.7136.2
330154.3171.8136.1
331154.3171.8136.1
332154.3171.8136.1
333154.3171.8136.1
334154.3171.9136.1
335154.3171.9136
336154.3171.9136
337154.3171.9136
338154.3172136
339154.3172135.9
340154.3172135.9
341154.3172135.9
342154.3172.1135.9
343154.3172.1135.9
344154.3172.1135.8
345154.3172.1135.8
346154.3172.2135.8
347154.3172.2135.8
348154.3172.2135.7
349154.3172.2135.7
350154.3172.3135.7
351154.3172.3135.7
352154.3172.3135.7
353154.3172.3135.6
354154.3172.4135.6
355154.3172.4135.6
356154.3172.4135.6
357154.3172.4135.6
358154.3172.5135.5
359154.3172.5135.5
360154.3172.5135.5
361154.3172.5135.5
362154.3172.5135.4
363154.3172.6135.4
364154.3172.6135.4
Target Goal Day
Export Charts Data (CSV Format )
DayDateWeight (lbs)High Weight (lbs)Low Weight (lbs)
010/13/21154.3154.3154.3
110/14/21154.3154.4154.2
210/15/21154.3154.5154.1
310/16/21154.3154.6154
410/17/21154.3154.7153.9
510/18/21154.3154.8153.8
610/19/21154.3154.9153.7
710/20/21154.3155153.6
810/21/21154.3155.1153.5
910/22/21154.3155.2153.4
1010/23/21154.3155.3153.4
1110/24/21154.3155.4153.3
1210/25/21154.3155.5153.2
1310/26/21154.3155.6153.1
1410/27/21154.3155.7153
12102025

Take our FREE instant weight‑loss self‑assessment — a 37-question assessment that graphs your results showing the strengths and weaknesses of your current weight loss efforts, as well as your Weight Loss Success Outlook score. See your results immediately.

A Weight Loss Calorie Calculator goal date can be a useful tool in your weight loss journey. The calculator you see on this page is free to use.

Weight loss calorie calculator goal date

What is a Weight Loss Calorie Calculator?

A Weight Loss Calorie Calculator is a tool you can use to figure out how to adjust your calorie intake from food and your level of physical activity and exercise to reach your ideal target weight within a certain period of time.

For example, if you want to lose 40 pounds in 6 months, you can enter this data into the calculator and then calculate the optimum ratio of reduction of calories versus increase in physical activity that will get you to your goal.

How many calories do I need to burn to lose weight and reach my goal?

There is no single correct answer to this question that applies to everybody. It’s an individual and personal thing.

The number of calories you need to burn to achieve your desired weight loss depends on many factors, such as your body size, activity level, gender, age, etc. Our Weight Loss Calculator will help you figure out exactly how many calories you should be consuming each day to achieve the rate of weight loss that you are shooting for.

How do I use a Weight Loss Calorie Calculator to set a realistic goal date?

Understanding the complicated relationship between weight loss and your calorie intake/physical activity will help you select a realistic doable goal date for achieving your ideal weight. Setting a good goal date will help motivate you to stick with your weight loss program without experiencing the discouragement that comes with failing to meet overly-optimistic goals.

What are some additional resources that can help me with weight loss?

  • Understanding the Biology of Overeating
  • Influencing Our Hormones With Diet and Exercise
  • What Does Food Have to Do With Inflammation?
  • How To Remodel Your Body in 3 Simple Steps
  • CDC Guide: Physical Activity for a Healthy Weight

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