Daily Caloric Requirements

Your estimated daily caloric intake for weight loss is: 2000 calories

Maintainence calories follows a nutritional guideline of 50% carbs, 20% protein, 30% fats. It is calculated base on your body information and physical activity level.

Weight loss follows a 50% / 20% / 30% guideline.
Compared to maintainence, it has a deficit of 500 cal. For most people, a calorie deficit of 500 calories per day is sufficient for weight loss.

Muscle gain folllows a 50% / 30% / 20% guideline.
Compared to maintainence, it has a surplus of 500 cal with an increase intake of proteins and a decrease in fats.

Tone up folllows a 40% / 30% / 30% guideline.
Compared to maintainence, it has a deficit of 300 cal with an increase intake of proteins and a decrease in carbohydrates.

The respective breakdown of nutrients are shown in the table below.

Nutrientional Guide
Calories
Carbs
Protein
Fats
2000cal
Carbs
Protein
Fats
Carbs
Protein
Fats
Carbs
Protein
Fats