What this calculator does
The Daily Calorie Goal Calculator tells you how many calories to eat per day to reach a target weight change by a chosen date. It starts from your maintenance calories (TDEE — Total Daily Energy Expenditure) and adds or subtracts a daily calorie adjustment derived from your goal. It uses the widely cited estimate that about 7,700 calories equal roughly one kilogram of body weight.
How to use it
Enter your TDEE (the calories you burn in a typical day), the amount of weight you want to change in kilograms, whether you want to lose or gain, and the number of days you give yourself. The calculator returns your daily calorie target plus the implied weekly rate of change so you can sanity-check that it is realistic.
The formula explained
The total energy needed for the goal is weight change × 7,700 calories. Dividing by the timeline gives the daily adjustment. For weight loss this is subtracted from your TDEE; for weight gain it is added: $$\text{Daily Calories} = \text{TDEE} \mp \frac{\Delta w \times 7700}{\text{days}}$$. A healthy, sustainable rate of loss is generally 0.25–1 kg per week.
Worked example
Suppose your TDEE is 2,200 cal/day and you want to lose 5 kg in 60 days. Total energy = \(5 \times 7700 = 38{,}500\) cal. Daily deficit = \(38{,}500 \div 60 \approx 641.67\) cal. Target = \(2200 - 641.67 \approx\) 1,558 cal/day, a rate of about 0.58 kg/week.
FAQ
Is 7,700 cal/kg exact? No — it is an estimate of the energy in body tissue. Real results vary with body composition, water, and metabolic adaptation.
Why is the weekly change shown? To help you avoid overly aggressive goals. If the target calories drop very low, lengthen your timeline.
Does this replace medical advice? No. Consult a professional before large changes, and avoid extremely low intakes.
