Energy Intake
Total Daily Intake: 2100 calories
Energy Expenditure
BMR: 1600 calories
Total Daily Expenditure: 2400 calories
Energy Balance Results
Deficit
-300
calories/day
Estimated weight loss: 0.3 kg per week
(3500 calories deficit ≈ 0.5 kg fat loss)
Energy Balance Chart
Weight Goal Calculator
To reach 65 kg in 10 weeks, aim for a daily calorie deficit of 500 calories.
Recommendation
Based on your goals, maintain this deficit for controlled weight loss.
Macronutrient Breakdown
105g
Protein
236g
Carbs
58g
Fat
Water Intake
2.5 liters
Recommended daily water intake
Metabolic Age Calculator
Low
5
High
Poor
7
Excellent
Metabolic Age Results
Metabolic Age
28
years
Chronological Age:
30 years
Difference:
-2 years
Status:
Your metabolism is functioning better than average for your age.
Metabolic Health Breakdown
BMI
22.9
Normal
RMR
1586
calories/day
Body Fat
20%
Moderate
Metabolism Factors
Recommendations
- Maintain your current activity level to preserve your metabolic advantage
- Consider strength training 2-3 times per week to increase muscle mass
- Improve sleep quality to further enhance metabolic health
- Focus on stress management techniques to optimize hormonal balance