ADPT · April Diffenthal Personal Training
Free client toolCalorie & Macro Calculator
Find your BMR, daily calorie burn and the exact protein, fat and carb split to hit your goal.
Your details
1,718
This is what your body burns just to keep you alive if you stayed in bed all day.
2,662
This is everything you burn on a normal day, including training and daily movement.
2,130
This is the number of calories to eat each day to lose fat steadily while keeping muscle.
165 g
660 kcal per day
69 g
618 kcal per day
213 g
852 kcal per day
Calorie split
Grams per day
12-week weight projection
If you stick to 2,130 kcal and these macros, you'd be around 69.2 kg in 12 weeks — down 5.8 kg.
Based on roughly 7,700 kcal per kg of body mass. Real progress isn't a straight line — expect week-to-week fluctuations from water, food volume and training.
Estimates use the Mifflin–St Jeor equation. These are starting points — adjust based on real-world progress. Not medical advice.