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: 2398 kcal (10040 kJ) per day
  • Plus an extra 0 kcal (0 kJ) per day because you run 0 per week
  • Daily calorie requirement without weight loss: 2398 kcal (10040 kJ) per day
  • Minimum calorie intake: 2038 kcal (8533 kJ) per day.
  • This is 360 kcal (1507 kJ) per day less than estimated daily requirement.
  • Estimated rate of weight loss: 280g per week.

Approximate breakdown of carbohydrate,fat & protein

Calories Grammes
Nutrient kcal kJ % g %
Carbohydrate 1284 5376 63% 321 70%
Fat 346 1449 17% 38 8%
Protein 408 1708 20% 102 22%
Total 2038 8533 100% 461 100%

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