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: 1785 kcal (7473 kJ) per day
  • Plus an extra 400 kcal (1675 kJ) per day because you run 40 kilometres per week
  • Daily calorie requirement without weight loss: 2185 kcal (9148 kJ) per day
  • Minimum calorie intake: 1857 kcal (7775 kJ) per day.
  • This is 328 kcal (1373 kJ) per day less than estimated daily requirement.
  • Estimated rate of weight loss: 255g per week.

Approximate breakdown of carbohydrate,fat & protein

Calories Grammes
Nutrient kcal kJ % g %
Carbohydrate 1170 4899 63% 293 70%
Fat 316 1323 17% 35 8%
Protein 371 1553 20% 93 22%
Total 1857 7775 100% 421 100%

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