This is approximately how many calories you burn at rest, just to maintain your breathing, brain function, body temperature, and other vital processes.

This is approximately how many calories you burn at rest, just to maintain your breathing, brain function, body temperature, and other vital processes.

This is approximately how many calories you burn at rest, just to maintain your breathing, brain function, body temperature, and other vital processes.

This is approximately how many calories you burn at rest, just to maintain your breathing, brain function, body temperature, and other vital processes.

total bmr

This is roughly how many calories you need to eat to lose fat, based on the information you have given us.

This is roughly how many calories you need to eat to lose fat, based on the information you have given us.

When you're trying to lose weight, eating sufficient protein can help you feel fuller (really useful!) and also means you lose more fat and keep more muscle - helping you look the way you want!

Fat is essential. Pretty much all of our body's major hormones have fat as their backbone. Every single cell in your body needs fat for its structure and function. But it's important to be mindful of your fat intake, because - at 9 calories per gram - it easily adds up.

When you're doing any sort of physical activity, carbs play a vital role. The more intense the exercise, the more important carbs are.  This is why people's carb intakes can vary so wildly. If you're not doing a huge amount of exercise, you probably don't need too many. If you're doing loads, then you can afford to eat more. Contrary to popular belief, carbs are not uniquely fattening.

Please bear in mind that this is an estimate - we recommend sticking to these targets for a minimum of 3-4 weeks and adjusting based on what happens. Your actual calorie target may differ slightly.