| kg | |
| cm | |
| years | |
| Very little activity: Little or no exercise and desk job Light activity: Light exercise or sports 1-3 days a week Moderately active: Moderate exercise or sports 3-5 days a week Active: Hard work or sports 6-7 days a week Very active: Daily lots of activity and hard work. |
|
| kg | |
| weeks | |
| per day | |
Muscle building? Try 25/50/25. Fat loss? Try 30/40/30. |
|
| % | |
| % | |
| % | |
Results |
|
UPDATE RESULTS |
|
| Daily expenditure: | 2958 kcal per day |
| Mandatory: Weight loss: | 2.08 kg per week |
| Required calorie deficit/surplus: Deficit / Surplus: | 2294 kcal per day |
| Allowed calorie intake: | 5253 kcal per day |
| Total protein intake per day: | 328 grams |
| Total carbohydrate intake per day: | 657 grams |
| Total fat intake per day: | 146 grams |
| Protein intake per meal: | 82 grams |
| Carbohydrate intake per meal: | 164 grams |
| Fat intake per meal: | 36 grams |
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Here you can calculate your energy needs to gain weight (muscle building) or lose weight (fat burning). The calculation is completely anonymous; no data is stored.
