Fill in height (120 to 230 cm), weight (30 to 400 kg) and age (1 to 100) in step 1. Nothing can be calculated without them.
Weight loss
Maintenance
Weight gain
Intake for weight loss (range)
kcal / day
800 3 500
Protein i The building block of muscles and tissues. When losing weight it helps protect muscle mass and keeps you feeling full longer.
BMI (approximate) i Body mass index: weight in kg divided by height in metres squared. According to WHO: below 18.5 underweight, 18.5 to 24.9 normal weight, 25 to 29.9 overweight, 30 and above obesity.
We raised the intake to a safe minimum. We do not recommend lower values, even when appetite is suppressed.
Without a measurement the range is wider. With InBody data (body fat or lean mass) it will be narrower.
This guide targets a higher BMI. With a BMI below 25, ask your doctor whether weight loss is appropriate.
Maintenance equals the estimate of total expenditure. Track your weight for at least three weeks, then refine the estimate from how your weight actually changed (see the adjustment).
The surplus is deliberately small (about 10%, at most 300 kcal a day). Building muscle needs resistance training; without it mostly fat is gained.
When treating obesity, gaining weight is usually not the goal. Use this goal only after consulting your doctor.
Detailed nutrient breakdown
Protein comes first. Expert statements stress enough protein and resistance training when losing weight on GLP-1 treatment, to preserve muscle mass. The breakdown below is based on adjusted weight (not actual weight). i At a higher weight, protein is not calculated from your full weight but from an adjusted weight: ideal weight plus a quarter of the difference to your actual weight.
Daily breakdown
Energy Protein i The building block of muscles and tissues. When losing weight it helps protect muscle mass and keeps you feeling full longer. Protein per mealspread over 3 to 4 meals a day Carbohydrate i The main source of energy: bread, rice, potatoes, fruit, legumes. It is best to choose wholegrain and less processed sources. the rest of the energy; favour wholegrain and vegetables of which free sugars i Sugars added to foods and drinks, plus sugars in honey, syrups and fruit juices. Less than 10% of energy is recommended. Fat i A source of energy and of vitamins A, D, E and K. Unsaturated fats from fish, nuts, seeds and olive oil are better. mostly unsaturated (fish, nuts, olive oil) of which saturated i Fats mainly from animal sources (butter, fatty meat, cheese) and tropical oils. Less than 10% of energy is recommended. Fibre i The indigestible part of plant food (vegetables, legumes, wholegrain). It supports digestion and fullness. vegetables, pulses, wholegrain, fruit Total fluids i Total fluid intake including water from food. You need more when vomiting or having diarrhoea. including water from food; more with vomiting or diarrhoea
The breakdown is approximate and based on EFSA, WHO and expert statements (sources in the methodology). Details and sources
Method:
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