Goal Weight Calculator
Set a goal weight that's healthy and realistic. Choose a target BMI, a target body fat percentage (which keeps your muscle in the picture), or a percentage of your current weight, and see the weight you're aiming for.
Goal weight can be targeted via healthy BMI (e.g. BMI 22 = 22 × height²), target body fat percentage preserving lean mass (Weight = LBM ÷ (1 - Target BF%)), or clinical milestone percentage reduction (5% to 10% of body weight).
Recommended Goal Weight
Healthy RangeReaching 68.9 kg places your body mass index at 22.5, supporting optimal metabolic and cardiovascular wellness.
Phased Milestone Checkpoints
| Milestone Progress | Weight Target | Progress To Goal |
|---|---|---|
| 25% of Journey | 81 kg | 25% reached |
| 50% of Journey | 77 kg | 50% reached |
| 75% of Journey | 72.9 kg | 75% reached |
| 100% of Journey | 68.9 kg | 100% reached |
100% Device-Local
Inputs never leave your browser
Instant Live Maths
Calculates in real time as you type
Clinical Equations
WHO, CDC, ACSM & Mifflin-St Jeor
Suggest a Feature or Improvement for Goal Weight Calculator
Need custom options, higher limits, or extra format support? Let our engineering team know!
How to use Goal Weight Calculator
- 1Select your target mode: Target BMI, Target Body Fat %, or % Reduction.
- 2Input your current body weight and height.
- 3View your target weight, resulting BMI, and phased 25/50/75% milestone check-ins.
Setting sustainable body weight goals
Weight targets below BMI 18.5 are blocked to protect health. For active lifters, setting a goal based on body fat percentage ensures your target weight accounts for lean muscle mass rather than relying strictly on generic height-weight charts.
Frequently Asked Questions
What should my goal weight be?
A weight within the healthy BMI range for your height is a good general target; many people start with losing 5 to 10%.
Is body fat a better goal than weight?
For people who lift, yes: it separates fat loss from muscle.
How do I set a realistic goal?
Break it into 5% steps and review every 4 to 8 weeks.
Related Calculators
Ideal Weight Calculator
Find your healthy body weight range based on BMI, Devine, Robinson, Miller, and Hamwi formulas.
BMI Calculator
Calculate your Body Mass Index in metric or imperial, with CDC youth LMS percentiles and Asian cut-offs.
Weight Loss Timeline Calculator
Project your realistic week-by-week weight loss timeline with adaptive metabolic rate tracking.
Body Fat Calculator
Estimate your body fat percentage using the US Navy tape method or Deurenberg BMI equation.
Body Recomposition Calculator
Plan a body recomposition: calories, protein, and timeline to lose fat while gaining muscle.
Scientific Sources & Evidence
- World Health Organization (WHO) — Body Mass Index Classification
- CDC Growth Charts — BMI-for-age LMS Percentiles
- Mifflin et al. (1990) — Basal Metabolic Rate Predictive Equations
- NICE Guideline NG246 — Identification and Management of Overweight and Obesity
- American College of Sports Medicine (ACSM) — Exercise Testing & Prescription
- European Food Safety Authority (EFSA) — Dietary Reference Values for Water