Goal Weight Calculator
Sedentary
(Little or no exercise)
Lightly Active
(Light exercise/sports 1-3 days/week)
Moderately Active
(Moderate exercise/sports 3-5 days/week)
Very Active
(Hard exercise/sports 6-7 days/week)
Super Active
(Very hard exercise/physical job)
Your Goal Weight Plan
Daily Calorie Target
Based on your activity level and goal, your recommended daily calorie intake is:
calories per day
Macronutrient Recommendations
For optimal results with your goal, follow these nutrition guidelines:
These ratios support sustainable weight loss while preserving muscle mass.
Health Recommendations
- Aim for 7-9 hours of quality sleep each night to support metabolism
- Combine cardio and strength training for optimal fat loss
- Stay hydrated with at least 2-3 liters of water daily
- Track your progress weekly and adjust as needed
Understanding Healthy Weight Goals
Achieving your goal weight requires a sustainable approach that combines proper nutrition, physical activity, and realistic expectations. This calculator helps you create a personalized plan based on scientifically-backed principles.
Key Principles for Success
Research shows that successful weight management involves:
- Gradual changes: Aim for 0.5-1kg (1-2lb) loss/gain per week
- Calorie balance: Create a moderate deficit/surplus of 500-1000 calories/day
- Macronutrient balance: Adequate protein to preserve muscle mass
- Consistency: Sustainable habits over time yield the best results
How the Calculation Works
This calculator uses the Mifflin-St Jeor equation to determine your Basal Metabolic Rate (BMR), then factors in your activity level to calculate your Total Daily Energy Expenditure (TDEE).
Mifflin-St Jeor Equation:
- Male: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
- Female: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Activity Multipliers
Your TDEE is calculated by multiplying your BMR by an activity factor:
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little to no exercise, desk job |
| Lightly Active | 1.375 | Light exercise 1-3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week |
| Very Active | 1.725 | Hard exercise 6-7 days/week |
| Super Active | 1.9 | Physical job or training twice daily |
Healthy Weight Change Rates
For sustainable results, follow these guidelines:
| Goal | Recommended Rate | Calorie Adjustment |
|---|---|---|
| Weight Loss | 0.5-1 kg/week | 500-1000 calorie deficit |
| Weight Gain | 0.25-0.5 kg/week | 250-500 calorie surplus |
Success Tips
Remember that weight change isn't linear. Plateaus are normal - focus on long-term trends rather than daily fluctuations. Combine your nutrition plan with regular physical activity for optimal health results.