1. Client Biometrics & Targets
yr
cm
lbs
lbs
2. Daily Expenditure Engine (METs)
x1.25
Daily Step Target (Extra NEAT)
8,500 steps (~338 kcal)
Resistance Training
~442 kcal/session
4 d/wk
60 min
Conditioning / Cardio
~362 kcal/session
3 d/wk
35 min
3. Caloric Strategy & Delta
Daily Caloric Offset (Delta)
-585 kcal/day
kcal
4. Macronutrient Architecture
Protein Density Target
1.00 g / lb
Dietary Fat Baseline (Hormonal Floor)
0.35 g / lb
Basal Rate (BMR)
1,894
kcal/day
Metabolic Baseline at Rest
True Daily Burn (TDEE)
2,925
kcal/day
7-Day Rolling Burn
+446 avg ex
Prescribed Daily Intake
2,340
kcal/day
-585 kcal Cut
1.17 lb/wk
Goal Weight Timeline & Progression
Total Weight Delta
-15.0 lbs
Target: 180 lbs
Weekly Rate of Change
1.17 lbs/wk
0.60% BW / week
Estimated Duration
12.8 Weeks
~90 Days
Target Completion Date
Jan 14, 2027
Projected Finish
Milestone Progression Roadmap
25% Incremental Benchmarks| Phase Stage | Projected Date | Weight Target | Cumulative Delta | Timeline Elapsed |
|---|
Daily Target Macronutrient Architecture
Calculated from 4 kcal/g Protein & Carb, 9 kcal/g Fat
2,340 kcal accounted
Protein (33%)
Fats (26%)
Carbs (41%)
Protein
4 kcal/g
195
g/day
Calories
780 kcal
Per Body Mass
1.00 g/lb
Fats
9 kcal/g
68
g/day
Calories
612 kcal
Hormonal Floor
0.35 g/lb
Carbohydrates
4 kcal/g
237
g/day
Calories
948 kcal
Min Fiber Target
33 g/day