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JR Fletcher
Ageyears
WeightKg
Heightmeters (e.g. 1.76 meters = 176 cm)
Weightlbs
Heightfeet inches
Weightstones lbs
Heightfeet inches
Body fat%
Net carbsgrams
Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.
Maintenance level is the level at which your weight remains stable.
| Your BMR is: | 1536 | kcal |
| Calories to consume: | 2027 | kcal |
| Your fat intake should be: | 184 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 184 | grams |
| 100 | kcal | 275 | kcal | 1653 | kcal |
| 5 | % | 14 | % | 81 | % |
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 3% 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%.
| Calories to consume: | 1804 | kcal |
| Your fat intake should be: | 159 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 159 | grams |
| 100 | kcal | 275 | kcal | 1430 | kcal |
| 6 | % | 15 | % | 79 | % |
| Calories to consume: | 1581 | kcal |
| Your fat intake should be: | 134 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 134 | grams |
| 100 | kcal | 275 | kcal | 1207 | kcal |
| 6 | % | 17 | % | 77 | % |
| Calories to consume: | 1358 | kcal |
| Your fat intake should be: | 109 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 109 | grams |
| 100 | kcal | 275 | kcal | 984 | kcal |
| 7 | % | 20 | % | 73 | % |
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%.
| 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 | % |
| 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 | % |
| 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.
Calorie adjustment:%
| Your BMR is: | 1536 | kcal |
| Calories to consume: | 2028 | kcal |
| Your fat intake should be: | 184 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 184 | grams |
| 100 | kcal | 275 | kcal | 1653 | kcal |
| 5 | % | 14 | % | 81 | % |