Your Information
Your BMI & Health Status
-
-
-
Daily Health Recommendations
Water Intake:
-
Protein Needs:
-
Meal Frequency:
3 main meals + 1-2 healthy snacks
Weight Loss Goals
To Maintain Weight
0 kg/week - cal/day
0 kg/week - cal/day
Mild Weight Loss
0.25 kg/week - cal/day
0.25 kg/week - cal/day
Weight Loss
0.5 kg/week - cal/day
0.5 kg/week - cal/day
Extreme Weight Loss
1 kg/week - cal/day
1 kg/week - cal/day
Weight Gain Goals
Slow Weight Gain
0.25 kg/week - cal/day
0.25 kg/week - cal/day
Moderate Weight Gain
0.5 kg/week - cal/day
0.5 kg/week - cal/day
Fast Weight Gain
1 kg/week - cal/day
1 kg/week - cal/day
Recommended Macronutrient Distribution (for weight maintenance)
Protein (25%)
- calories
- grams
Carbohydrates (45%)
- calories
- grams
Fats (30%)
- calories
- grams
Important Health Tips
- Safe Weight Loss: Aim for 0.25-0.5 kg per week for sustainable results
- Extreme Warning: Losing more than 1kg per week is not recommended for long-term health
- Hydration: Drink water throughout the day, especially before meals
- Exercise: Combine calorie management with regular physical activity
- Sleep: Get 7-9 hours of quality sleep for optimal metabolism
- Medical Advice: Consult healthcare providers before major dietary changes
Medical Disclaimer: This calculator provides estimates based on standard formulas (Mifflin-St Jeor equation). Individual metabolic rates, medical conditions, and nutritional needs may vary significantly. Always consult with a qualified healthcare professional, registered dietitian, or certified nutritionist before making significant changes to your diet, exercise routine, or weight management plan, especially if you have pre-existing health conditions, are pregnant, breastfeeding, or taking medications.