current 56kg program!

Calculator Results

Your bodyweight is 56 kilograms. Your estimated bodyfat is 14%. This means that your estimated Fat Free Mass (FFM) is 48 kilograms.

Based on these numbers, here are your macronutrient calculations for this diet!

If you workout hard, follow these guidelines:

1914 calories per day.
144 grams of protein per day.
193 grams of carbs per day.
63 grams of fat per day.

Split these up into 6 equal meals daily. This would mean that you would take in the following at EACH meal:

319 calories per meal.
24 grams of protein per meal.
32 grams of carbs per meal.
10 grams of fat per meal.

If you don't workout hard, follow these guidelines:

1083 calories per day.
96 grams of protein per day.
128 grams of carbs per day.
20 grams of fat per day.

Split these up into 6 equal meals daily. This would mean that you would take in the following at EACH meal:

181 calories per meal.
16 grams of protein per meal.
21 grams of carbs per meal.
3 grams of fat per meal.