Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.
Results
Maintenance
Maintenance level is the level at which your weight remains stable.
Your BMR is:
1516
kcal
Calories to consume:
1834
kcal
Your fat intake should be:
158
grams
Net Carbs
Protein
Fat
25
grams
78
grams
158
grams
100
kcal
312
kcal
1422
kcal
5
%
17
%
78
%
Goal
Sorry, cannot offer any weight loss suggestions. Please use the Custom section for weight loss macro targets.
Your body fat is too low. You should have a minimum of 8% body fat (essential fat you cannot lose). It is not advisable for you to lose any more weight.
Based on the amount of net carbs you specified, it would impossible to lose any weight. Please, reduce the amount of net carbs and try again.
Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.
Small calorie deficit (11%)
Calories to consume:
1633
kcal
Your fat intake should be:
136
grams
Net Carbs
Protein
Fat
25
grams
78
grams
136
grams
100
kcal
312
kcal
1221
kcal
6
%
19
%
75
%
Moderate calorie deficit (22%)
Calories to consume:
1431
kcal
Your fat intake should be:
113
grams
Net Carbs
Protein
Fat
25
grams
78
grams
113
grams
100
kcal
312
kcal
1019
kcal
7
%
22
%
71
%
Large calorie deficit (33%)
Calories to consume:
1229
kcal
Your fat intake should be:
91
grams
Net Carbs
Protein
Fat
25
grams
78
grams
91
grams
100
kcal
312
kcal
817
kcal
8
%
25
%
67
%
Below is a range of calorie surpluses to help you bulk up and gain muscle size. Keep in mind that you will need to add physical activity (weight training) in order to increase your muscle mass. For best results, it is recommended that you opt for a moderate calorie surplus of 10-20%.
Calorie surplus (10%)
Calories to consume:
2231
kcal
Your fat intake should be:
206
grams
Net Carbs
Protein
Fat
25
grams
69
grams
206
grams
100
kcal
275
kcal
1856
kcal
4
%
12
%
84
%
Calorie surplus (15%)
Calories to consume:
2332
kcal
Your fat intake should be:
218
grams
Net Carbs
Protein
Fat
25
grams
69
grams
218
grams
100
kcal
275
kcal
1958
kcal
4
%
12
%
84
%
Calorie surplus (20%)
Calories to consume:
2434
kcal
Your fat intake should be:
229
grams
Net Carbs
Protein
Fat
25
grams
69
grams
229
grams
100
kcal
275
kcal
2059
kcal
4
%
11
%
85
%
Enter the calorie intake adjustment. For a calorie deficit (weight loss) enter a negative value (e.g. -10) while for a calorie surplus (weight gain) enter a positive value (e.g. 15).
It is recommended that you opt for a moderate calorie deficit or surplus.
