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Based on your stats, the best estimate for your maintenance calories is
2,496 calories per day based on the Mifflin-St Jeor Formula, which is widely known to be the most accurate. The table below shows the difference if you were to have selected a different activity level.
Basal Metabolic Rate 1,610 calories per day
Moderate Exercise 2,496 calories per day(3 - 5 x / week)
These macronutrient values reflect your cutting calories of 1,996 calories per day, a 500-calorie per-day deficit from your maintenance of 2,496 calories per day.
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86 kg
Lost so far: 0 kg.
Still to go: 13.5 kg.
Diet followed: Poorly.
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1752 kcal
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Fat: 66.03g | Prot: 62.41g | Carbs: 223.34g.
Lunch: Starbucks Americano (Grande), Kentang Goreng (Buatan) Rumah, Janji Jiwa Toast. Dinner: Wortel Dimasak, Mayones, Hoka Hoka Bento Simple Set Teriyaki 2. Snacks/Other: Ayam Geprek, Nasi Putih, Teh Kotak Teh Kotak, Tong Tji Green Tea Jasmine. more...
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Gaining 0.3 kg a Week
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