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kg
cm
yrs
Fill in your data and activity level. We show maintenance calories plus loss and gain targets.
=Daily calories
2,267kcal
BMR (resting)1,649 kcal
Activity level×1.375
Maintenance2,267 kcal
Mild loss (−0.25 kg/wk)1,992 kcal
Weight loss (−0.5 kg/wk)1,717 kcal
Weight gain (+0.5 kg/wk)2,817 kcal
Daily calories2,267 kcal/day
Estimate for maintaining weight. For fat loss pick a deficit; for muscle gain a moderate surplus.
Daily calories ≈ 2,267 kcal/day▲Calorie targets by goal
Daily calories for each goal and the weekly weight change it aims for, at your activity level.
| Goal | Daily calories | Weekly change |
|---|---|---|
| Fast weight loss | 1,167 kcal | −1 kg/wk |
| Weight loss | 1,717 kcal | −0.5 kg/wk |
| Mild weight loss | 1,992 kcal | −0.25 kg/wk |
| Maintain weight | 2,267 kcal | — |
| Mild weight gain | 2,542 kcal | +0.25 kg/wk |
| Weight gain | 2,817 kcal | +0.5 kg/wk |
◔Calories by activity level
Your maintenance calories at each activity level, from sedentary to extra active.
| Activity level | Factor | Daily calories |
|---|---|---|
| Sedentary | ×1.2 | 1,979 kcal |
| Lightly active | ×1.375 | 2,267 kcal |
| Moderately active | ×1.55 | 2,556 kcal |
| Very active | ×1.725 | 2,844 kcal |
| Extra active | ×1.9 | 3,133 kcal |
▦Macros at maintenance (balanced)
A balanced 30/40/30 split of protein, carbs and fat for your maintenance calories.
| Protein | Carbs | Fat |
|---|---|---|
| 170 g | 227 g | 76 g |