FitCalc

Goal Weight Calculator

Find a healthy goal weight from your height, then see the timeline to reach it.

Quick answer: A healthy goal weight is one that puts your BMI between 18.5 and 24.9. For a 1.70 m adult that is roughly 53–72 kg; picking a value in the lower-middle of the range gives a sustainable target with buffer.

lb
lb
lb/week

0.25–1 kg (0.5–2 lb) per week is a common range.

days

Used to work out the daily deficit needed.

Weight to lose
30.0 lb
Daily deficit at target rate
500 kcal
Deficit for your date
1,250 kcal/day
Estimated time
30.0 weeks
Start → goal200 → 170 lb
Total deficit105,000 kcal
At chosen rate1 lb/week
Projected goal dateApr 16, 2027
Required daily deficit for your date1,250 kcal

The 3,500 kcal ≈ 1 lb rule is an approximation; real weight loss is not perfectly linear as the body adjusts. A deficit of 0.5–1% of body weight per week is generally sustainable. Severely restricting calories can cost muscle and rebound — choose a rate you can hold.

Core facts
BasisBMI 18.5 – 24.9
For 1.70 mAbout 53 – 72 kg
Also showsTime to reach it
UnitsMetric or imperial

What is Goal Weight Calculator?

A goal weight is only useful if it is healthy and reachable. This calculator starts from the healthy BMI range for your height and lets you pick a target inside it, then calculates what it takes to get there. Choosing a value near the middle of the range rather than the bottom is usually the better decision: it leaves buffer, is easier to maintain and avoids the rebound that follows chasing a number at the edge of healthy. If you train and carry muscle, remember that BMI-based ranges can be a little conservative, so use body fat percentage alongside. The output combines a sensible target weight with the daily deficit and timeline to reach it.

Common Uses for Goal Weight Calculator

  • Set a healthy target weight from your height
  • See the timeline from your current weight
  • Avoid choosing a goal at the edge of healthy
  • Recalculate a goal after losing weight

Frequently Asked Questions

How do I choose a goal weight?
Pick a value in the middle of the healthy BMI range for your height — that gives you buffer and a target you can maintain without constant vigilance. The calculator shows the range.
Is the lowest healthy BMI the best goal?
No. Aiming for the bottom of the range leaves no margin and is harder to maintain. Middle of the range is typically the better long-term target.
Does goal weight account for muscle?
Not directly. BMI-based ranges can be conservative for muscular people. If you lift, use body fat percentage as an additional target so you do not diet away muscle.

More Weight Management Calculators

Weight Loss Calculator
How long it will take to reach your goal weight at a chosen rate of loss.
Weight Loss Goal Date Calculator
Pick a goal date and see the daily deficit and weekly rate it requires.
Weight Loss Percentage Calculator
How much of your starting weight you have lost, as a percentage.
Calories in a Pound of Fat
Why a pound of fat is treated as 3,500 kcal, and what a deficit really produces.
Intermittent Fasting Calculator
Eating window and fasting schedule for 16:8, 18:6, 20:4 and 14:10 plans.

More Health & Fitness Tools

Weight Loss CalculatorWeight Loss CalculatorWeight Loss Goal Date CalculatorWeight Loss Percentage CalculatorCalories in a Pound of FatIntermittent Fasting Calculator