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: 2628 kcal (11003 kJ) per day
  • Plus an extra 200 kcal (837 kJ) per day because you run 15 miles per week
  • Daily calorie requirement without weight loss: 2828 kcal (11840 kJ) per day
  • Minimum calorie intake: 2404 kcal (10065 kJ) per day.
  • This is 424 kcal (1775 kJ) per day less than estimated daily requirement.
  • Estimated rate of weight loss: 330g per week.

Approximate breakdown of carbohydrate,fat & protein

Calories Grammes
Nutrient kcal kJ % g %
Carbohydrate 1515 6343 63% 379 70%
Fat 408 1708 17% 45 8%
Protein 481 2014 20% 120 22%
Total 2404 10065 100% 544 100%

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