Goal Weight Calorie Calculator
Calories to maintain your target weight.
Enter your values
Enter the goal weight in kg.
Enter the height in cm.
Enter the age in yrs.
Choose one of: Male, Female.
Choose one of: Sedentary, Light, Moderate, Very active.
Results update instantly as you type — no submit needed. Your values are remembered on this device, and the shareable link reopens the calculator with exactly these numbers.
- 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
At a glance
| What it does | Calories to maintain your target weight. |
|---|---|
| Category | Health |
| Inputs needed | Goal weight, Height, Age, Sex, Activity |
| Main output | Calories at goal weight |
| Formula | goal maintenance = Mifflin RMR at goal weight x activity |
| Cost | Free — no sign-up, no download |
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.
Inputs explained
- Goal weight(kg)
- Enter the goal weight in kg.
- Height(cm)
- Enter the height in cm.
- Age(yrs)
- Enter the age in yrs.
- Sex
- Choose one of: Male, Female.
- Activity
- Choose one of: Sedentary, Light, Moderate, Very active.
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.
What do I need to enter into the Goal Weight Calorie Calculator?
Just 5 values: goal weight, height, age, sex, activity. Every field starts with a realistic example, so you can change one number at a time and watch the result update instantly.
How does the Goal Weight Calorie Calculator work out the answer?
Maintaining a lower weight requires fewer calories: the tool computes maintenance at your goal weight and the deficit to reach it. It applies the formula goal maintenance = Mifflin RMR at goal weight x activity and shows the working so you can check each step by hand.
Is the Goal Weight Calorie Calculator free, and do I need an account?
It is completely free with no sign-up, no download and no usage limit. Everything is calculated in your browser, so the numbers you type never leave your device.
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.