Set a Goal Weight and Date, Get Your Daily Calories
See how many calories to eat each day to reach your target on time, and whether your timeline is realistic.
This tool was built by Serge (MSc) using the Mifflin-St Jeor equation and the common estimate of about 7,700 calories per kilogram of body weight. My background is a lifelong natural lifter with over a decade of drug-free training and a science background (MSc).
My tools are for educational purposes and give practical guidance, not professional advice.
Most calorie advice stops at a single number and never asks when you want to get there. A goal without a date is a wish, and a date without a check is how people end up eating far too little.
Enter your details, pick a goal weight and a date, and the tool does both jobs. It gives you a daily target for your timeline and tells you if that pace is sensible.
Why I Plan Around a Date
When I think about changing my weight, I start with the calendar, not the scale. A date forces the question that matters, which is whether the pace is something I can hold for weeks without feeling terrible or losing training quality.
I recommend working from a date for the same reason. It turns a vague goal into a daily number you can eat to, and it shows you early when a plan is too aggressive.
How the Pace Gets Checked
For fat loss, the tool flags a plan if you would lose more than about one percent of your body weight per week, if the daily cut is more than roughly a quarter of your maintenance calories, or if the target drops below 1,200 calories. For gaining, it flags more than about half a percent per week.
When that happens the tool tells you and switches to a steadier plan with a later date. It is usually the better plan anyway, because slower changes are easier to keep and protect your muscle.
Pairing the Number With Training
Calories are only half of it. If you are cutting, keep lifting and keep adding weight when you can, and use the protein intake calculator to set a daily range that helps you hold on to muscle.
To split your target into protein, carbohydrate, and fat, the macro calculator does it in one step, and the TDEE calculator lets you check your maintenance on its own. If your goal is to gain, my Natural Beginner's Muscle Blueprint pairs a training plan with nutrition by body type.