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IMPORTANT : Unless you are following the FLEXIBLE DIETING plan, we do not recommend tracking your calories
as it can be very inaccurate when you cannot weigh & measure your raw caloric ingredients.

FOR MEN : FAT LOSS STARTING CALORIES & MACRO CALCULATOR

Enter Current Body Weight (lbs) 223

Starting Calories 2676

Ideal Daily Protein Target (gms) 223 Minimum Daily Protein Target (gms) 178
Daily Fat Target (gms) 89 Minimum Daily Fat Target (gms) 78.05
Daily Carbs Target (gms) 245

FOR WOMEN : FAT LOSS STARTING CALORIES & MACRO CALCULATOR

Enter Current Body Weight (lbs) 149

Starting Calories 1639

Ideal Daily Protein Target (gms) 149 Minimum Daily Protein Target (gms) 119
Daily Fat Target (gms) 60 Minimum Daily Fat Target (gms) 52.15
Daily Carbs Target (gms) 127

NOTES:
1 kg = 2.2 lbs
It is important to hit your daily minimum protein and daily fat target, although we recommend hitting the top end of both.
As long as you meet your daily protein goals as well as your minimum daily fat target AND stay within your total recommended
mend tracking your calories
nts.

end hitting the top end of both.

D stay within your total recommended calorie intake for the day, you may increase carbs as per your p