Extra information
If you have a smartwatch or a smart scale, you can enter your daily calorie expenditure or body fat percentage here.
Total Daily Energy Expenditure (TDEE)
Additional Exercise
How many hours per week do you exercise?
Level | Hours per week | Estimated kcal | Delete |
---|---|---|---|
Basal Metabolic Rate (BMR): 1,899 kcal/day
Total daily caloric expenditure: 2,279 kcal/day
Current
Gender: M
Age: 30 years
Height: 172 cm
Weight: 85.4 kg
BMR i :
1,899 kcal/day
Lean Body Mass i : 63.5 kg
Body Fat Percentage: 25.7%
Body Fat: 21.9 kg
Body Mass Index (BMI) i : 28.9 kg/m2
Goals
Complete in: 4 months, 3 weeks, 6 days
Exercise
If you like working out, you can adjust the amount of exercise you do to reach your goal easier.
0 means you don't exercise at all, 10 means you exercise a lot.
Burned calories by working out (estimated)
Daily: 427 kcal/day
Weekly: 2,990
kcal/week
Equivalent exercise time
- Light: 71 min/day or 500 min/week
- Moderate: 48 min/day or 333 min/week
- Heavy: 36 min/day or 250 min/week
Nutrition
Suggested daily calorie intake to reach your goal.
Total Daily calorie intake: 2,172 kcal/day
Daily caloric expenditure: 2,706 kcal/day
Daily caloric deficit: 534 kcal
Weekly weight: -0.49 kg
Weekly body fat: +0.12
kg
Macro totals (100%)
Macro | Percentage | Amount |
---|---|---|
Carbohydrates | 201 g/day | |
Protein | 190 g/day | |
Fat | 68 g/day | |
Total | 100% | 458 g/day |