Calories to lose weight for a 67 kg man
About 2,000 kcal on training days and 1,850 kcal on rest days, with 135 g protein, if you are 26, 172 cm and train 3–5 days a week. Your maintenance is about 2,511 kcal.
2,000kcal a day
135 gprotein
240 gcarbs
55 gfat
How the number is worked out
- Resting energy (Mifflin-St Jeor): 10 × 67 + 6.25 × 172 − 5 × 26 + 5 = 1,620 kcal.
- Times 1.55 for moderate activity = 2,511 kcal to stay the same weight.
- Minus 500 kcal to lose weight, rounded to 50 = 2,000 kcal. Rest days are 150 kcal lower.
- Protein at 2 g per kg = 135 g. Fat at 25% of calories = 55 g. Carbs fill the rest: 240 g.
By how active you are
| Activity | Maintain | Training day | Rest day |
|---|---|---|---|
| Desk job, little exercise | 1,944 | 1,450 | 1,300 |
| Light: 1–3 workouts a week | 2,228 | 1,750 | 1,600 |
| Moderate: 3–5 workouts a week | 2,511 | 2,000 | 1,850 |
| Active: 6–7 hard sessions a week | 2,795 | 2,300 | 2,150 |
By age (moderately active)
| Age | Resting | Maintain | Target |
|---|---|---|---|
| 20 | 1,650 | 2,558 | 2,050 |
| 26 | 1,620 | 2,511 | 2,000 |
| 30 | 1,600 | 2,480 | 2,000 |
| 35 | 1,575 | 2,441 | 1,950 |
| 40 | 1,550 | 2,403 | 1,900 |
| 50 | 1,500 | 2,325 | 1,850 |
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 1,987 kcal and 133 g protein. Most of the protein comes from whey shake (with water) (48 g), paneer bhurji (23 g), palak paneer (15 g).
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 274 | 12 g | |
| Paneer sandwich | 1 sandwich | 274 | 12 g |
| Lunch | 424 | 22 g | |
| Palak paneer | 1 katori | 247 | 15 g |
| Roti | 1 roti | 99 | 3 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 392 | 58 g | |
| Sprouts salad | 1 katori | 152 | 10 g |
| Whey shake (with water) | 2 scoops | 240 | 48 g |
| Dinner | 897 | 41 g | |
| Moong dal | 1 katori | 176 | 9 g |
| Mixed veg sabzi | 1 katori | 122 | 3 g |
| Plain rice | ½ katori | 98 | 2 g |
| Paneer bhurji | 1½ katori | 413 | 23 g |
| Curd | 1 katori | 90 | 5 g |
| Day total | 1,987 | 133 g | |