Weight Loss Calorie Goal Calculator
Estimate a practical daily calorie target for weight loss from body size, activity, and a modest deficit.
Advanced inputs+
How this works
Uses the Mifflin-St Jeor BMR equation, then multiplies by the selected activity factor to estimate total daily energy expenditure.
Medical disclaimer
Educational tool only — not medical advice. Consult a qualified provider.
Goal notes
Use this weight loss calorie goal page as a starting estimate for planning meals and activity, not as a prescription. The calculator opens with a moderate activity profile and a fat-loss goal selected so the result shows maintenance calories beside a lower planning target. A steady deficit is usually easier to compare against weekly scale trends, energy, hunger, and training performance than a severe short-term cut. Adjust the inputs to match your actual age, height, body weight, sex, and routine before using the numbers.
- Selected goal
- Fat loss
- Starting activity profile
- Light activity, 1.375 multiplier
- Planning note
- Compare the estimate with 2-4 weeks of body-weight trend data before changing targets.
- Primary calculator
- TDEE Calculator
Source: CDC Physical Activity and Your Weight and Health (accessed 2026-05-06).
Frequently asked questions
How should I use this weight loss calorie estimate?+
Use it as an initial planning number, then compare the target with body-weight trends, hunger, energy, and training quality over several weeks.
Is the pre-filled deficit a medical recommendation?+
No. It is an educational estimate. A qualified clinician or dietitian can help set targets for medical conditions, pregnancy, eating disorder history, or medication changes.
Why does activity level matter for weight loss?+
Activity changes total daily energy expenditure, so the same body size can need different calorie targets depending on routine movement and exercise.