Daily calorie estimator
Lose weight
cals
Maintain weight
cals
Gain weight
cals
Protein Goal
g
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g
Getting enough protein, along with resistance training, tells your body to keep muscle and burn fat when losing weight.
These numbers are just estimates.
Weight yourself daily. Each week compare your average weight to the previous week. You goal is to lose or gain about 1 lb (0.5 kg) each week.
If you aren't seeing the results you want, adjust your calorie intake by up or down by 100 calories. Always wait 2-3 weeks before making any changes. Water weight is a motherfucker that can make you crazy. Give it time to settle.
Also if you feel like shit all the time, and/or can't sleep, increase your calories by 100-200 until you feel normal again.