Weight-Loss Plan

BMR, calorie target, weeks to goal, macros, protein, water, and workout burn — from one profile, chained instead of retyped five times.

Weight-Loss Plan

BMR, calorie target, weeks to goal, macros, protein, water, and workout burn — from one profile, chained instead of retyped five times.

BMR Formula

Gender

Age

Height (cm)

Weight (kg)

Body Fat % (for Katch-McArdle)

Activity Level

Goal

Total Weight to Lose (kg)

Protein Target

Exercise (minutes/day)

30min

Workout Activity

Workout Duration (minutes)

BMR & TDEE

1749 kcal BMR — 2562 kcal TDEE at your activity level

Daily Calorie Target

2012 kcal/day (550 kcal/day deficit)

Weeks to Goal

About 11 weeks to lose 5 kg

Macros

151g protein / 201g carb / 67g fat

Protein Target

112g/day

Water Target

3.1L/day (13 cups)

Workout Burn

60 kcal for 30min of walking brisk 6.4kmh

Projected Weight