Target Weight Calculator
Calculate a healthy target weight range based on your height, sex, and frame size using BMI guidelines.
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Important Disclaimer
This calculator provides estimates for educational purposes only. Results are not a substitute for professional medical or nutritional advice. Always consult a qualified healthcare provider before making significant changes to your diet or exercise routine.
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Frequently Asked Questions About Target Weight
How long will it take to reach my target weight?+
At a safe rate of 0.5–1% of body weight per week (about 0.5–1 kg for most people), losing 10 kg takes roughly 10–20 weeks. Enter your current weight, goal and daily deficit above for a personalised timeline.
How do I choose a realistic target weight?+
A healthy BMI range (18.5–24.9) is a useful starting point, but body composition matters too. A first goal of losing 5–10% of your current weight brings meaningful health benefits and is very achievable.
How many calories should I eat to reach my goal weight?+
Calculate your TDEE (maintenance calories) and subtract 300–500 calories per day for gradual fat loss, or add 200–300 calories for gaining weight. Recalculate as your weight changes.
Why has my weight loss slowed down?+
As you lose weight, you burn fewer calories, so your deficit shrinks. Water retention can also hide fat loss for a week or two. Recalculate your calories every few kilograms and focus on the weekly average trend.