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Maintenance Calories
Calories to maintain current weight
Weight Loss (-500 cal)
2,007
Lose ~0.5kg (1lb) per week
Weight Gain (+500 cal)
3,007
Gain ~0.5kg (1lb) per week
Basal Metabolic Rate (BMR)
1,618
Calories your body burns at complete rest, before activity
Body Mass Index (BMI)
24.2
Your weight relative to height, on the standard BMI scale
Protein
188
Daily protein target at maintenance calories (30% of calories, 4 cal/g)
Carbohydrates
251
Daily carb target at maintenance calories (40% of calories, 4 cal/g)
Fat
84
Daily fat target at maintenance calories (30% of calories, 9 cal/g)
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Weekly Calorie Cycling Schedule (for Weight Loss)
Same weekly total as a flat -500/day plan, redistributed higher on weekends and lower on weekdays
| Day | Calories |
|---|---|
| Sunday | 2507 |
| Monday | 1807 |
| Tuesday | 1807 |
| Wednesday | 1807 |
| Thursday | 1807 |
| Friday | 1807 |
| Saturday | 2507 |