What should you eat in a day?
Change any number below — your targets update as you type.
To lose fat
2,133
kcal per day
500 under maintenance — around half a kilo of fat a week.
- At rest (BMR)
- 1,699
- Maintenance
- 2,633
- Goal adjustment
- -500
- Protein
- 150 g
- 28%
- Fat
- 59 g
- 25%
- Carbs
- 250 g
- 47%
A formula only gets you close.
It can't see your training, your week, or what you'll actually eat. That part is the coaching.
See the plansThese figures come from the Mifflin-St Jeor equation. It estimates from height, weight, age and sex — it cannot see how much muscle you carry, and the activity level is your own judgement. Treat the result as a starting point and adjust it against the scale over two or three weeks.
2,133 kcal per day: 150 g protein, 59 g fat, 250 g carbs.