Your Total Daily Energy Expenditure determines your maintenance calories, fat loss targets, and muscle gain strategy. Use this tool to dial in your nutrition.
Hello Ashwin, here's your plan
Fat Loss
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kcal / day
For gradual and sustainable fat loss
Maintenance
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kcal / day
To maintain your current body weight
Muscle Gain
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kcal / day
For lean muscle mass growth
Targets for Maintenance
Protein
High quality animal or plant sources
Carbs
Complex starches and fibrous sources
Fats
Healthy essential fats and oils