Calories to lose weight for a 107 kg man
About 2,650 kcal on training days and 2,500 kcal on rest days, with 215 g protein, if you are 26, 172 cm and train 3–5 days a week. Your maintenance is about 3,131 kcal.
2,650kcal a day
215 gprotein
280 gcarbs
75 gfat
How the number is worked out
- Resting energy (Mifflin-St Jeor): 10 × 107 + 6.25 × 172 − 5 × 26 + 5 = 2,020 kcal.
- Times 1.55 for moderate activity = 3,131 kcal to stay the same weight.
- Minus 500 kcal to lose weight, rounded to 50 = 2,650 kcal. Rest days are 150 kcal lower.
- Protein at 2 g per kg = 215 g. Fat at 25% of calories = 75 g. Carbs fill the rest: 280 g.
By how active you are
| Activity | Maintain | Training day | Rest day |
|---|---|---|---|
| Desk job, little exercise | 2,424 | 1,900 | 1,750 |
| Light: 1–3 workouts a week | 2,778 | 2,300 | 2,150 |
| Moderate: 3–5 workouts a week | 3,131 | 2,650 | 2,500 |
| Active: 6–7 hard sessions a week | 3,485 | 3,000 | 2,850 |
By age (moderately active)
| Age | Resting | Maintain | Target |
|---|---|---|---|
| 20 | 2,050 | 3,178 | 2,700 |
| 26 | 2,020 | 3,131 | 2,650 |
| 30 | 2,000 | 3,100 | 2,600 |
| 35 | 1,975 | 3,061 | 2,550 |
| 40 | 1,950 | 3,023 | 2,500 |
| 50 | 1,900 | 2,945 | 2,450 |
Height matters too: every 5 cm taller adds about 31 kcal to resting energy, or about 50 kcal a day at moderate activity.
What to expect
A 500 kcal daily gap is about 0.5 kg of fat a week, so losing 5 kg takes roughly 11 weeks. Expect the scale to jump around by 1 kg from water and salt; judge the trend over 2–3 weeks.
A vegetarian Indian day at this target
This day lands at 2,651 kcal and 154 g protein. Most of the protein comes from whey shake (with water) (48 g), paneer bhurji (30 g), roti (13 g).
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 239 | 11 g | |
| Besan chilla | 2 chilla | 239 | 11 g |
| Lunch | 683 | 28 g | |
| Rajma | 1 katori | 209 | 11 g |
| Roti | 4 roti | 396 | 13 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 432 | 57 g | |
| Chana chaat | 1 katori | 192 | 9 g |
| Whey shake (with water) | 2 scoops | 240 | 48 g |
| Dinner | 1297 | 57 g | |
| Dal makhani | 1 katori | 212 | 10 g |
| Lauki sabzi | 1 katori | 63 | 2 g |
| Plain rice | 1½ katori | 293 | 7 g |
| Paneer bhurji | 2 katori | 550 | 30 g |
| Curd | 2 katori | 180 | 9 g |
| Day total | 2,651 | 154 g | |