Goal Weight Calorie Calculator
Calories to maintain your target weight.
Enter your values
ⓘ Live results
Results
- Calories at goal weight
- 1,986 kcal/day
- Resting rate at goal
- 1,444 kcal
- Cutting calories (-20%)
- 1,588 kcal
- Protein at goal (1.8 g/kg)
- 126 g
Quick answer
Maintaining a lower weight requires fewer calories: the tool computes maintenance at your goal weight and the deficit to reach it.
goal maintenance = Mifflin RMR at goal weight x activity
How to use the Goal Weight Calorie Calculator
- 1Enter your target weight, not your current weight.
- 2Pick the activity level you can sustain long term.
- 3Eat at goal-weight maintenance to arrive there gradually.
Worked example
Using the values the calculator loads with:
Inputs
- Goal weight70 kg
- Height172 cm
- Age34 yrs
- SexFemale
- ActivityLight
Results
- Calories at goal weight1,986 kcal/day
- Resting rate at goal1,444 kcal
- Cutting calories (-20%)1,588 kcal
- Protein at goal (1.8 g/kg)126 g
Frequently asked questions
Why eat goal-weight calories now?
It creates a natural deficit that shrinks as you approach the goal, making maintenance automatic.
Is this slower?
Yes, but adherence and maintenance rates are far better.
About this calculator
- Built and reviewed by James Whitfield · How we build and test calculators
- Report an error
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.