PJ Meal Calculator

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Profile

NameSexAgeWeight lbHeight inchesTraining days/weekSteps/dayGoal loss lbCurrent body fat %Goal body fat %Goal dateGoal instruction

Calculated Targets

BMR1396 calories

Estimated TDEE1885 calories

Needed Daily Deficit890 calories

Daily Calories1200 calories

Protein126 g

Carbs68 g

Fat47 g

Coach read

59 days remain, which asks for about 1.8 lb per week. The planned calorie gap is about 685 calories per day before exercise variance. This timeline is aggressive, so consistency matters more than cutting lower.

Daily coaching steps

Hit 1200 calories with 126 g protein, 68 g carbs, and 47 g fat as the daily baseline.
Average 7,000 steps per day; add the steps gradually if the current baseline is lower.
Train 4 days weekly and keep protein high on rest days so the deficit comes mostly from fat loss.
Check the 7-day average weight each week; adjust calories by 100 to 150 only if two weekly averages stall.