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Goal Weight Calorie Calculator for Weight Loss, Gain, or Maintenance

Calculator Preferences
Goal Weight Calorie Calculator Sign
Goal Weight Calorie Calculator

Want to know how many calories you need to consume each day to safely maintain, gain or lose weight? This online tool will help you to do just that. The Tips tab includes my own recipe for success:

  • Three ways to effect weight change.
  • The 80/20 rule for cutting calories.
  • Make calorie-burning fun and/or profitable.
Learn More

Selected Data Record:

A Data Record is a set of calculator entries that are stored in your web browser's Local Storage. If a Data Record is currently selected in the "Data" tab, this line will list the name you gave to that data record. If no data record is selected, or you have no entries stored for this calculator, the line will display "None".

DataData recordData recordSelected data record: None


Select male or female.

Age:Current age:Current age:Current age:

Current age:

Enter your current age as an integer (no decimals or fractions).

Hgt inches:Height inches:Height in inches:Height in inches:
Convert x'x" to Inches
= inches


Enter your height (without shoes on) in inches. Use the decimal equivalents for fractions (for 1/4 enter .25, for 1/2 enter .5, for 3/4 enter .75).

If you need to convert feet and inches to inches, expand the description to reveal a mini feet-to-inches conversion calculator.

Wgt lbs:Weight lbs:Weight in pounds:Weight in pounds:


Enter your weight in pounds.

Body fat %:Body fat %:Body fat percentage:Body fat percentage (optional):

Body fat percentage (optional):

Enter your body fat percentage if you know it, expressed as a percentage (for 28%, enter 28). Refer to the Weight Loss Calculators section to calculate your body fat percentage.

Activity lvl:Activity level:Daily activity level:Average daily activity level:

Activity level:

Select the activity level that best describes your own daily activity level.

Pounds you desire to gain or lose:

Select whether you want to lose or gain weight, then enter the number of pounds you wish to lose or gain.

Pounds toPounds you would like to:::

Goal time frame:

Select the desired time periods (days, weeks, months, years) and then enter the number of periods you want to take to achieve your weight loss goal.

Number of:to achieve goal:to achieve goal weight:
Maint cals:Maint calories:Daily maintenance calories:Maintanence calorie target per day:

Daily maintenance calories:

This is the estimated number of calories you will need to consume per day in order to maintain your present weight.

Goal cals:Goal calories:Daily goal calories:Calorie target per day to achieve goal weight:

Daily calorie target:

This is the estimated daily caloric intake target you will need to shoot for in order to achieve your goal weight.

If you would like to save the current entries to the secure database, tap or click on the Data tab, select "New Data Record", give the data record a name, then tap or click the Save button. To save changes to previously saved entries, simply tap the Save button. Please select and "Clear" any data records you no longer need.

Feedback AppreciatedFeedback Greatly AppreciatedYour Feedback Would Be Greatly AppreciatedYour Feedback Is Greatly Appreciated


Help and Tools

Help and Tools:

This section, which you can Unstick or Hide in the Calculator Preferences (just above the top of the calculator), contains the following tabs (content too long to fit within bordered frame can be scrolled up and down):

About: Click this tab for an introduction to the calculator.

Instructions: Click this tab for step-by-step instructions for using the calculator.

Terms: Click this tab for a list of the descriptions that are located within each popup help button (info icons).

PCalc: Click this tab for a handy "pocket" calculator you can use when you need to calculate an entry needed for the calculator.

Data: Click this tab to save a set of entries or a note in between visits. Entries and notes will be stored to your web browser's local storage (if supported by your browser of choice), meaning they can only be recalled with the same device and web browser you were using when you saved them. If you'd like to save entries and notes between devices you can do so by subscribing to the Ad-Free Member Version.



Add or remove this page to/from my favorites.

Adjust Calculator Width:

Move the slider to left and right to adjust the calculator width. Note that the Help and Tools panel will be hidden when the calculator is too wide to fit both on the screen. Moving the slider to the left will bring the instructions and tools panel back into view.

Also note that some calculators will reformat to accommodate the screen size as you make the calculator wider or narrower. If the calculator is narrow, columns of entry rows will be converted to a vertical entry form, whereas a wider calculator will display columns of entry rows, and the entry fields will be smaller in size ... since they will not need to be "thumb friendly".

Show/Hide Popup Keypads:

Select Show or Hide to show or hide the popup keypad icons located next to numeric entry fields. These are generally only needed for mobile devices that don't have decimal points in their numeric keypads. So if you are on a desktop, you may find the calculator to be more user-friendly and less cluttered without them.

Stick/Unstick Tools:

Select Stick or Unstick to stick or unstick the help and tools panel. Selecting "Stick" will keep the panel in view while scrolling the calculator vertically. If you find that annoying, select "Unstick" to keep the panel in a stationary position.

If the tools panel becomes "Unstuck" on its own, try clicking "Unstick" and then "Stick" to re-stick the panel.