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: 3638 kcal (15232 kJ) per day
  • Plus an extra 0 kcal (0 kJ) per day because you run 5 kilometres per week
  • Daily calorie requirement without weight loss: 3638 kcal (15232 kJ) per day
  • Minimum calorie intake: 3092 kcal (12946 kJ) per day.
  • This is 546 kcal (2286 kJ) per day less than estimated daily requirement.
  • Estimated rate of weight loss: 425g per week.

Approximate breakdown of carbohydrate,fat & protein

Calories Grammes
Nutrient kcal kJ % g %
Carbohydrate 1948 8156 63% 487 70%
Fat 526 2202 17% 58 8%
Protein 618 2587 20% 155 22%
Total 3092 12946 100% 700 100%

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