Maintain Weight
2,375
kcal / day
Keep existing body mass
Mild Weight Loss
2,125
kcal / day
-0.5 lb / -0.25 kg per week
Standard Weight Loss
1,875
kcal / day
-1.0 lb / -0.5 kg per week
Mild Muscle Gain
2,675
kcal / day
+0.5 lb / +0.25 kg per week
Daily Macronutrient Targets (Maintenance)
Protein (30%)
178g
Muscle retention
Carbohydrates (40%)
238g
Daily energy
Healthy Fats (30%)
79g
Hormone balance