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: 4650 kcal (19469 kJ) per day
  • Plus an extra 200 kcal (837 kJ) per day because you run 12 miles per week
  • Daily calorie requirement without weight loss: 4850 kcal (20306 kJ) per day
  • Minimum calorie intake: 4207 kcal (17614 kJ) per day.
  • This is 643 kcal (2692 kJ) per day less than estimated daily requirement.
  • Estimated rate of weight loss: 500g per week.

Approximate breakdown of carbohydrate,fat & protein

Calories Grammes
Nutrient kcal kJ % g %
Carbohydrate 2650 11095 63% 663 70%
Fat 716 2998 17% 80 8%
Protein 841 3521 20% 210 22%
Total 4207 17614 100% 953 100%

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