Calorie Target Library by Maintenance Level

Seven goals, standard macro split, one page per intake level

Goal setting becomes arithmetic once maintenance is known: every target is the maintenance intake plus or minus a fixed daily offset for the chosen weekly pace. This library fixes the pivot at round hundred-calorie levels from 1,300 to 3,400 kcal, and on each page works the full goal ladder plus the protein-forward macro split. Open your level below.

1,300 1,400 1,500 1,600 1,700 1,800 1,900 2,000 2,100 2,200 2,300 2,400 2,500 2,600 2,700 2,800 2,900 3,000 3,100 3,200 3,300 3,400

Frequently asked questions

How do I find my page in this library?
Estimate maintenance first — BMR from the Mifflin-St Jeor equation times an activity factor between 1.2 and 1.9. Round to the nearest hundred and open the matching page; each page lists all seven goal targets plus the macro split for that intake level.

Are the seven goals identical on every page?
Yes: four loss speeds (0.25 to 1.0 kg per week), maintenance, and two gain speeds. What changes between pages is only the pivot the offsets are applied to, so faster loss goals land lower on low-maintenance pages and are flagged when they cross the safety floor.

The CalorLab calculator computes your own maintenance figure, applies any of these goals, and draws the 12-week weight projection alongside.