Basal Metabolic Rate (BMR):

Total Daily Energy Expenditure (TDEE):

Weight Loss Calorie Goal (250 kcal deficit – ~½ lb/week):

Weight Loss Calorie Goal (500 kcal deficit – ~1 lb/week):

Weight Loss Goal:

Weight Loss Timeline:

Protein Goal (1g/lb goal weight):

Fiber Goal: 25–35 g/day