Units
Gender
Ageyears
WeightKg
Heightmeters (e.g. 1.76 meters = 176 cm)
Activity Level
Body fat%
Net carbsgrams
Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.
Results
Maintenance
Maintenance level is the level at which your weight remains stable.
| Your BMR is: | 1516 | kcal |
| Calories to consume: | 1834 | kcal |
| Your fat intake should be: | 158 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 78 | grams | 158 | grams |
| 100 | kcal | 312 | kcal | 1422 | kcal |
| 5 | % | 17 | % | 78 | % |
Goal
Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.
Small calorie deficit (11%)
| Calories to consume: | 1633 | kcal |
| Your fat intake should be: | 136 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 78 | grams | 136 | grams |
| 100 | kcal | 312 | kcal | 1221 | kcal |
| 6 | % | 19 | % | 75 | % |
Moderate calorie deficit (22%)
| Calories to consume: | 1431 | kcal |
| Your fat intake should be: | 113 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 78 | grams | 113 | grams |
| 100 | kcal | 312 | kcal | 1019 | kcal |
| 7 | % | 22 | % | 71 | % |
Large calorie deficit (33%)
| Calories to consume: | 1229 | kcal |
| Your fat intake should be: | 91 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 78 | grams | 91 | grams |
| 100 | kcal | 312 | kcal | 817 | kcal |
| 8 | % | 25 | % | 67 | % |