- Calories per day (kcal)
- 2,182
- Protein
- 109 g (436 kcal, 20% of calories)
- Fat
- 73 g (655 kcal, 30% of calories)
- Carbohydrates
- 273 g (1,091 kcal, 50% of calories)
- Per meal
- 4 meals of about 546 kcal each: 27 g protein, 18 g fat, 68 g carbs.
- Energy needs
- BMR 1,426 kcal × PAL 1.53 = total daily energy expenditure 2,182 kcal.
- Working
- Goal maintain weight: total expenditure. Protein: 20% of calories ÷ 4 kcal per g = 109 g. Fat: 30% ÷ 9 kcal per g = 73 g. Carbs: 50% ÷ 4 kcal per g = 273 g.
- All values are estimates for healthy adults and not a meal plan. The calculator is no substitute for medical or dietitian advice, especially with illness, pregnancy, breastfeeding or eating disorders.