Free tool

Your calories and macros, calculated.

The same engine that builds a client's plan. Nothing is saved and you don't need to sign in.

Daily calories

1,670 kcal

Estimated maintenance ~2,127 kcal · a 457 kcal daily deficit

150 g

Protein

155 g

Carbs

50 g

Fat

Water

2.6 L

Steps

5,500

build to 10,000

Fibre

23 g

Projected weight

-0.42 kg / week

Now
75Wk 4
73.3Wk 12
70Wk 26
64.1Wk 52
53.2

Suggested meal timing

BMI

context only

BMR

1,668

kcal at rest

Body fat

19–25%

estimated range

Lean mass

58.5 kg

estimated

• Calories are held at a safe floor — progress will be steadier rather than faster.

Estimates, not medical advice. Body fat from BMI-based (low confidence). Formula v1.0.0.

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