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TDEE calculator → goal date

Most TDEE calculators stop at calories per day. This one turns your daily deficit into the date you reach your goal weight.

Units
Goal
Daily deficit

Projected goal date

Sep 8, 2026

15.0 weeks · 1.0 lb/week

Today

Jun 30

Aug 3

Sep 8

BMR
1758 kcal
TDEE
2724 kcal
Daily food budget
2224 kcal
Weeks to goal
15.0 weeks
Total kcal to burn
52,500 kcal

Compare deficits

250 kcal

Dec 22, 2026

0.5 lb/week

2474 kcal budget

500 kcal

Sep 8, 2026

1.0 lb/week

2224 kcal budget

750 kcal

Aug 4, 2026

1.5 lb/week

1974 kcal budget

1000 kcal

Jul 18, 2026

2.0 lb/week

1724 kcal budget

TDEE drops as you lose mass. Re-run every 5% bodyweight change. Or use the burndown chart generator for the visual trajectory.

Buy it back

Open the CalBurndown app to log 500 kcal and see what to walk, ruck, or stand to stay on budget.

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Formula & assumptions

BMR uses the Mifflin-St Jeor equation, then activity level turns resting metabolism into estimated TDEE:

BMR_male   = 10·W + 6.25·H - 5·A + 5
BMR_female = 10·W + 6.25·H - 5·A - 161
TDEE       = BMR × activity multiplier
W = body weight (kg), H = height (cm), A = age (years)

Activity multipliers use the standard 1.20, 1.375, 1.55, 1.725, and 1.90 progression from sedentary through very active.

Goal-date math uses the conventional 3,500 kcal per pound conversion:

days_to_goal = (Δweight_lb × 3500) / daily_deficit
goal_date    = today + days_to_goal

Caveat: TDEE drops as body mass falls, and adaptation can slow loss further. The calculator uses a static estimate, so re-run it after each 5% bodyweight change instead of treating one date as permanent.

References

Mifflin, M. D. et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51(2), 241-247.

Frankenfield, D. et al. (2005). Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. Journal of the American Dietetic Association, 105(5), 775-789.

Hall, K. D. (2008). What is the required energy deficit per unit weight loss? International Journal of Obesity, 32(3), 573-576.

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