Daily goal
2209kcal/day
- BMR (basic)1780 kcal
- TDEE (maintenance)2759 kcal
- Delta for -0.50 kg/week-550 kcal
- Weekly goal at BMR lower limit-0.89 kg/week
The conversion with 7700 kcal/kg is a simplification. The actual weight development may differ. The BMR lower limit does not determine whether a diet is suitable or safe for your personal situation.
Weight progression at 0.5%, 0.75% and 1.0% cut per week (start 80 kg)
Three mathematical examples with a fixed percentage of weight change per week. Helms et al. (2014) discuss 0,5–1,0% per week in competition preparation of natural bodybuilders. These are not personal predictions or recommended defaults.
0.5% / wk (conservative)0.75% / wk (calculation example)1.0% / wk (aggressive)
Sources & methodology
These sources provide context for energy use and weight loss. The BMR lower bound is a choice in this web calculator. The app may use additional settings and calculations.
- Helms, E. R. et al. (2014) — Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr
- Trexler, E. T. et al. (2014) — Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr
- Hall, K. D. (2008) — What is the required energy deficit per unit weight loss? Int J Obes
- Mifflin, M. D. et al. (1990) — A new predictive equation for resting energy expenditure. Am J Clin Nutr (PMID 2305711)
- Vytrix Safe Fat Loss paper
This is a calculation tool, not personal nutritional advice. Which approach is suitable depends, among other things, on your health, training load and starting situation.