Nutrition calculator
Calories, protein and an honest week-12 goal. Then a sample day and a shopping list for it.
- 1 650
- kcal a day, gentle deficit
- 118 g
- protein a day
- 68.0 kg
- by week 12 at an honest pace
We never go below a safe minimum. This is a starting point, not medical advice.
A day on your numbers.
Portions scale with your calories. Nothing is banned.
- BreakfastGreek yogurt, berries, oats, a spoon of nuts0 kcal
- LunchChicken wrap with lots of salad and hummus0 kcal
- SnackApple and a piece of cheese0 kcal
- DinnerSalmon, quinoa, roasted vegetables0 kcal