Lose weight

I weigh: and I am a year-old    

My lifestyle is:    

I run on average about:    per week

FAQ: How to lose weight


Calorie requirement for weight loss

You should not aim to lose more than 500g per week, and you should not consume less than 85% of your daily calorie needs.

  • Resting calorie requirement: 2741 kcal (11476 kJ) per day
  • Plus an extra 400 kcal (1675 kJ) per day because you run 50 kilometres per week
  • Daily calorie requirement without weight loss: 3141 kcal (13151 kJ) per day
  • Minimum calorie intake: 2670 kcal (11179 kJ) per day.
  • This is 471 kcal (1972 kJ) per day less than estimated daily requirement.
  • Estimated rate of weight loss: 366g per week.

Approximate breakdown of carbohydrate,fat & protein

Calories Grammes
Nutrient kcal kJ % g %
Carbohydrate 1682 7042 63% 421 70%
Fat 454 1901 17% 50 8%
Protein 534 2236 20% 134 22%
Total 2670 11179 100% 605 100%

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