Gender

Age years

Units
Weight & Height Measure Units

Weight stones lbs

Height feet inches

Activity Level

Body fat %

Net carbs grams

Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.

Results

Maintenance

Maintenance level is the level at which your weight remains stable.

Your BMR is:1536kcal
Calories to consume:2027kcal
Your fat intake should be:184grams
Net CarbsProteinFat
25grams69grams184grams
100kcal275kcal1653kcal
5%14%81%

Goal

Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.

Small calorie deficit (11%)

Calories to consume:1804kcal
Your fat intake should be:159grams
Net CarbsProteinFat
25grams69grams159grams
100kcal275kcal1430kcal
6%15%79%

Moderate calorie deficit (22%)

Calories to consume:1581kcal
Your fat intake should be:134grams
Net CarbsProteinFat
25grams69grams134grams
100kcal275kcal1207kcal
6%17%77%

Large calorie deficit (33%)

Calories to consume:1358kcal
Your fat intake should be:109grams
Net CarbsProteinFat
25grams69grams109grams
100kcal275kcal984kcal
7%20%73%

ARTICLE SUGGESTION FOR YOU

keto diet
Keto Diet

A keto or ketogenic diet helps you in loosing weight and provides other health benefits. Read more to know Keto diet for vegan, vegetarian, non vegetarian.

obesity
Obesity

Obesity means a state/condition of a person who is accumulated with so much body fat that causes a negative effect on their health. A person is obese if the body weight is at least 20% higher than it should be.

Diet in obesity
Diet in Obesity

It is a condition in which person accumulates excess body fat. A person is obese if his/her weight is at least 20% more than it should be. It occurs when the intake of calories is more than used. Intake of proper diet in obesity is required to maintain body weight.