Sedentary (little or no exercise)
Lightly Active (light exercise/sports 1-3 days/week)
Moderately Active (moderate exercise/sports 3-5 days/week)
Very Active (hard exercise/sports 6-7 days a week)
Extra Active (very hard exercise/physical job)
Enter a negative value for weight loss, positive for weight gain.
Understanding Your Goal Weight
Achieving a healthy weight is a journey, and setting realistic goals is the first step. Our Goal Weight Calculator helps you estimate the time it might take to reach your target weight, along with insights into your current body metrics and estimated calorie needs.
How the Calculator Works
This calculator uses several key inputs to provide a comprehensive overview:
Current Weight (kg): Your starting point.
Target Weight (kg): The weight you aim to achieve.
Height (cm): Used to calculate your Body Mass Index (BMI).
Age (years): A factor in determining your Basal Metabolic Rate (BMR).
Gender: Influences BMR calculations.
Activity Level: Helps estimate your Total Daily Energy Expenditure (TDEE).
Desired Weekly Weight Change (kg/week): Your chosen rate of weight loss or gain. A common healthy rate for weight loss is 0.5-1 kg per week.
Key Metrics Explained
The calculator provides the following outputs:
Current BMI: Body Mass Index is a measure that uses your height and weight to work out if your weight is healthy.
Underweight: < 18.5
Normal weight: 18.5 – 24.9
Overweight: 25 – 29.9
Obese: ≥ 30
Basal Metabolic Rate (BMR): This is the number of calories your body needs to perform basic, life-sustaining functions when at rest. It's the minimum energy required to keep you alive.
Total Daily Energy Expenditure (TDEE): This is an estimate of how many calories you burn per day, taking into account your BMR and your activity level. It represents the total calories your body expends in a 24-hour period.
Estimated Daily Calorie Intake for Goal: This is the approximate number of calories you would need to consume daily to achieve your desired weekly weight change, based on your current TDEE.
Estimated Time to Goal: This indicates how many weeks it might take to reach your target weight at your specified weekly change rate.
Important Considerations
While this calculator provides useful estimates, remember that individual results can vary. Factors like metabolism, body composition, diet adherence, and exercise consistency all play a role. Always consult with a healthcare professional or a registered dietitian before making significant changes to your diet or exercise routine.
Sustainable weight management focuses on gradual, consistent changes rather than extreme measures. Aim for a balanced diet, regular physical activity, and adequate sleep for long-term health benefits.
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function calculateGoalWeight() {
var currentWeight = parseFloat(document.getElementById('currentWeight').value);
var targetWeight = parseFloat(document.getElementById('targetWeight').value);
var heightCm = parseFloat(document.getElementById('heightCm').value);
var ageYears = parseFloat(document.getElementById('ageYears').value);
var gender = document.querySelector('input[name="gender"]:checked').value;
var activityLevelFactor = parseFloat(document.getElementById('activityLevel').value);
var weeklyChangeKg = parseFloat(document.getElementById('weeklyChangeKg').value);
var resultDiv = document.getElementById('result');
resultDiv.innerHTML = "; // Clear previous results
// Input validation
if (isNaN(currentWeight) || currentWeight <= 0 ||
isNaN(targetWeight) || targetWeight <= 0 ||
isNaN(heightCm) || heightCm <= 0 ||
isNaN(ageYears) || ageYears 0 && weightDifference < 0) || (weeklyChangeKg 0)) {
resultDiv.innerHTML = 'Your desired weekly change direction does not match your target weight. To lose weight, enter a negative weekly change. To gain weight, enter a positive weekly change.';
return;
}
if (weightDifference === 0) {
weeksToGoal = 0;
} else {
weeksToGoal = Math.abs(weightDifference / weeklyChangeKg);
}
// Display results
var bmiCategory;
if (currentBMI = 18.5 && currentBMI = 25 && currentBMI < 29.9) {
bmiCategory = 'Overweight';
} else {
bmiCategory = 'Obese';
}
resultDiv.innerHTML =
'Current BMI: ' + currentBMI.toFixed(2) + ' (' + bmiCategory + ')' +
'Basal Metabolic Rate (BMR): ' + bmr.toFixed(0) + ' calories/day' +
'Total Daily Energy Expenditure (TDEE): ' + tdee.toFixed(0) + ' calories/day' +
'Estimated Daily Calorie Intake for Goal: ' + estimatedDailyCalorieIntake.toFixed(0) + ' calories/day' +
'Estimated Time to Reach Goal: ' + weeksToGoal.toFixed(1) + ' weeks';
if (estimatedDailyCalorieIntake < 1200 && gender === 'female') {
resultDiv.innerHTML += 'Warning: The estimated daily calorie intake is very low. Consuming less than 1200 calories/day for women (or 1500 for men) is generally not recommended without medical supervision. Consider adjusting your desired weekly change.';
} else if (estimatedDailyCalorieIntake < 1500 && gender === 'male') {
resultDiv.innerHTML += 'Warning: The estimated daily calorie intake is very low. Consuming less than 1500 calories/day for men (or 1200 for women) is generally not recommended without medical supervision. Consider adjusting your desired weekly change.';
}
}