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How to Flatten Your Stomach, Sculpt Your Abs and Look Good Naked

The amazing 8-minute-per-day ab-sculpting routine that will have you looking like a fitness model in no time!

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How to Lose 10 Pounds In 10 Days

How to go from flab to fit in just 30 minutes a day: Simple diet and exercise ideas for feeling better in your body, fast!

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How to Eat Yourself Thin, Burn Fat and Banish Cellulite for Good

How to feel more energetic, productive, flexible, and youthful, simply by changing the food you're putting into your body

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Bonus! Check out this free video presentation..

Free Book: How to Lose 10 Pounds in 10 Days
Calculate Your Macros Today With Nutritiontastic!

Units

Gender

Ageyears

WeightKg

Heightmeters (e.g. 1.76 meters = 176 cm)

Weightlbs

Heightfeet inches

Weightstones lbs

Heightfeet inches

Activity Level

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.
Results
Maintenance

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 %

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 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%.

Small calorie deficit (11%)
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 %

Moderate calorie deficit (22%)
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 %

Large calorie deficit (33%)
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%.

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.

Calorie adjustment:%

Custom adjustment (0%)
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 %

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