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27.7 — Overweight

~19.9 kg by week 24 (≈ 75.1 kg)

1600 kcal/day

Target intake for your goal. Pair a modest deficit with adequate protein and movement for sustainable results — never drop below ~1,200 kcal/day without clinical guidance.

128 g protein/day

Aim for 128g across the day (≈ 32g per meal over 4 meals). Adequate protein helps preserve lean muscle while you lose fat.

2.8 L/day

Around 2800 ml daily (≈ 11 glasses). Increase on active or hot days. Staying hydrated also reduces hunger cues.

1527 kcal/day BMR

Your estimated maintenance energy (TDEE) is 2100 kcal/day. Eating below this supports gradual weight loss; a 500 kcal daily deficit ≈ 0.5kg/week.

0.52 — Increased risk

Keeping your waist to less than half your height (ratio under 0.5) is associated with lower cardiometabolic risk.

34.8% body fat

An estimate only. Measurement tools and methods vary — use it to track trends over time rather than as an exact figure.

~22 weeks · target by March 2027

Losing 15.0 kg at 0.7 kg/week. GLP-1 treatment often makes a steady, sustainable rate achievable with the right support.