Total Daily Energy Expenditure
— kcal/day
This is roughly what you burn per day to maintain your current weight.
BMR (at rest)
— kcal
BMI
—
—
Maintenance
— kcal
Step 2Select your daily calorie target
Maintain
—
0 lb/week
Mild Loss
—
0.5 lb/week · −250 kcal
Steady Loss
—
1 lb/week · −500 kcal
Step 3Set your min protein target
In a calorie deficit, protein protects muscle. Pick a level — it scales with your bodyweight (—).
RDA / Minimal
0.8 g/kg · 0.36 g/lb · sedentary
—
g/day
Fat-Loss Standard
1.6 g/kg · 0.73 g/lb · preserve muscle
—
g/day
Active / Lifting
1.8 g/kg · 0.82 g/lb · training hard
—
g/day
Aggressive Cut
2.2 g/kg · 1.0 g/lb · max retention
—
g/day
Your target: — g protein/day
(—% of your — kcal).
Based on the International Society of Sports Nutrition & weight-loss research — a deficit
raises the recommended minimum to protect lean mass.
Step 4Split your macros · target — kcal/day
kcal/day
Your Daily Macros
Carbs
— g
—% of cals
Protein
— g
—% of cals
Fat
— g
—% of cals
— g total food/day