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)
Activity (does not include additional exercise)

Desk job, most of the day sitting.

Good amount of walking. (e.g. teacher, retail job)

Good amount of walking and physical activity. (e.g. construction worker, mail carrier)

Most of the day, heavy physical activity. (e.g. bike messenger, professional dancer)

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

Goal Weight 75 kg
75kg
63kg 96kg
Body Fat: 11.3 kg
Goal Body Fat 15 %
15%
3% 30%
Goal Date: Sun, Sep 29, 2024
Complete in: 4 months, 3 weeks, 6 days
Goal completion 150 days
150days
1days 365days

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.

Exercise Amount 8
Less Exercise
8
0 30
More Exercise
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%)
Carbohydrates 37 %
37%
0% 100%
Protein 35 %
35%
0% 100%
Fat 28 %
28%
0% 100%
Macro Percentage Amount
Carbohydrates 201 g/day
Protein 190 g/day
Fat 68 g/day
Total 100% 458 g/day