Calorie targets

Daily calories and protein to lose fat or build muscle, by body weight, for men and women. 294 articles.

• Calories to lose weight for a 45 kg manA 45 kg man who trains 3–5 days a week needs about 1,650 kcal and 90 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 45 kg manA 45 kg man who trains 3–5 days a week needs about 2,400 kcal and 90 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 46 kg manA 46 kg man who trains 3–5 days a week needs about 1,700 kcal and 90 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 46 kg manA 46 kg man who trains 3–5 days a week needs about 2,450 kcal and 90 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 47 kg manA 47 kg man who trains 3–5 days a week needs about 1,700 kcal and 95 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 47 kg manA 47 kg man who trains 3–5 days a week needs about 2,450 kcal and 95 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 48 kg manA 48 kg man who trains 3–5 days a week needs about 1,700 kcal and 95 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 48 kg manA 48 kg man who trains 3–5 days a week needs about 2,450 kcal and 95 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 49 kg manA 49 kg man who trains 3–5 days a week needs about 1,750 kcal and 100 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 49 kg manA 49 kg man who trains 3–5 days a week needs about 2,500 kcal and 100 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 50 kg manA 50 kg man who trains 3–5 days a week needs about 1,750 kcal and 100 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 50 kg manA 50 kg man who trains 3–5 days a week needs about 2,500 kcal and 100 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 51 kg manA 51 kg man who trains 3–5 days a week needs about 1,750 kcal and 100 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 51 kg manA 51 kg man who trains 3–5 days a week needs about 2,500 kcal and 100 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 52 kg manA 52 kg man who trains 3–5 days a week needs about 1,800 kcal and 105 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 52 kg manA 52 kg man who trains 3–5 days a week needs about 2,550 kcal and 105 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 53 kg manA 53 kg man who trains 3–5 days a week needs about 1,800 kcal and 105 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 53 kg manA 53 kg man who trains 3–5 days a week needs about 2,550 kcal and 105 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 54 kg manA 54 kg man who trains 3–5 days a week needs about 1,800 kcal and 110 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 54 kg manA 54 kg man who trains 3–5 days a week needs about 2,550 kcal and 110 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 55 kg manA 55 kg man who trains 3–5 days a week needs about 1,850 kcal and 110 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 55 kg manA 55 kg man who trains 3–5 days a week needs about 2,600 kcal and 110 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 56 kg manA 56 kg man who trains 3–5 days a week needs about 1,850 kcal and 110 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 56 kg manA 56 kg man who trains 3–5 days a week needs about 2,600 kcal and 110 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 57 kg manA 57 kg man who trains 3–5 days a week needs about 1,850 kcal and 115 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 57 kg manA 57 kg man who trains 3–5 days a week needs about 2,600 kcal and 115 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 58 kg manA 58 kg man who trains 3–5 days a week needs about 1,850 kcal and 115 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 58 kg manA 58 kg man who trains 3–5 days a week needs about 2,600 kcal and 115 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 59 kg manA 59 kg man who trains 3–5 days a week needs about 1,900 kcal and 120 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 59 kg manA 59 kg man who trains 3–5 days a week needs about 2,650 kcal and 120 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 60 kg manA 60 kg man who trains 3–5 days a week needs about 1,900 kcal and 120 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 60 kg manA 60 kg man who trains 3–5 days a week needs about 2,650 kcal and 120 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 61 kg manA 61 kg man who trains 3–5 days a week needs about 1,900 kcal and 120 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 61 kg manA 61 kg man who trains 3–5 days a week needs about 2,650 kcal and 120 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 62 kg manA 62 kg man who trains 3–5 days a week needs about 1,950 kcal and 125 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 62 kg manA 62 kg man who trains 3–5 days a week needs about 2,700 kcal and 125 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 63 kg manA 63 kg man who trains 3–5 days a week needs about 1,950 kcal and 125 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 63 kg manA 63 kg man who trains 3–5 days a week needs about 2,700 kcal and 125 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 64 kg manA 64 kg man who trains 3–5 days a week needs about 1,950 kcal and 130 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 64 kg manA 64 kg man who trains 3–5 days a week needs about 2,700 kcal and 130 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 65 kg manA 65 kg man who trains 3–5 days a week needs about 2,000 kcal and 130 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 65 kg manA 65 kg man who trains 3–5 days a week needs about 2,750 kcal and 130 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 66 kg manA 66 kg man who trains 3–5 days a week needs about 2,000 kcal and 130 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 66 kg manA 66 kg man who trains 3–5 days a week needs about 2,750 kcal and 130 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 67 kg manA 67 kg man who trains 3–5 days a week needs about 2,000 kcal and 135 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 67 kg manA 67 kg man who trains 3–5 days a week needs about 2,750 kcal and 135 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 68 kg manA 68 kg man who trains 3–5 days a week needs about 2,050 kcal and 135 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 68 kg manA 68 kg man who trains 3–5 days a week needs about 2,800 kcal and 135 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 69 kg manA 69 kg man who trains 3–5 days a week needs about 2,050 kcal and 140 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 69 kg manA 69 kg man who trains 3–5 days a week needs about 2,800 kcal and 140 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 70 kg manA 70 kg man who trains 3–5 days a week needs about 2,050 kcal and 140 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 70 kg manA 70 kg man who trains 3–5 days a week needs about 2,800 kcal and 140 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 71 kg manA 71 kg man who trains 3–5 days a week needs about 2,050 kcal and 140 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 71 kg manA 71 kg man who trains 3–5 days a week needs about 2,800 kcal and 140 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 72 kg manA 72 kg man who trains 3–5 days a week needs about 2,100 kcal and 145 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 72 kg manA 72 kg man who trains 3–5 days a week needs about 2,850 kcal and 145 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 73 kg manA 73 kg man who trains 3–5 days a week needs about 2,100 kcal and 145 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 73 kg manA 73 kg man who trains 3–5 days a week needs about 2,850 kcal and 145 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 74 kg manA 74 kg man who trains 3–5 days a week needs about 2,100 kcal and 150 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 74 kg manA 74 kg man who trains 3–5 days a week needs about 2,850 kcal and 150 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 75 kg manA 75 kg man who trains 3–5 days a week needs about 2,150 kcal and 150 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 75 kg manA 75 kg man who trains 3–5 days a week needs about 2,900 kcal and 150 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 76 kg manA 76 kg man who trains 3–5 days a week needs about 2,150 kcal and 150 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 76 kg manA 76 kg man who trains 3–5 days a week needs about 2,900 kcal and 150 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 77 kg manA 77 kg man who trains 3–5 days a week needs about 2,150 kcal and 155 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 77 kg manA 77 kg man who trains 3–5 days a week needs about 2,900 kcal and 155 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 78 kg manA 78 kg man who trains 3–5 days a week needs about 2,200 kcal and 155 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 78 kg manA 78 kg man who trains 3–5 days a week needs about 2,950 kcal and 155 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 79 kg manA 79 kg man who trains 3–5 days a week needs about 2,200 kcal and 160 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 79 kg manA 79 kg man who trains 3–5 days a week needs about 2,950 kcal and 160 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 80 kg manA 80 kg man who trains 3–5 days a week needs about 2,200 kcal and 160 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 80 kg manA 80 kg man who trains 3–5 days a week needs about 2,950 kcal and 160 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 81 kg manA 81 kg man who trains 3–5 days a week needs about 2,250 kcal and 160 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 81 kg manA 81 kg man who trains 3–5 days a week needs about 3,000 kcal and 160 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 82 kg manA 82 kg man who trains 3–5 days a week needs about 2,250 kcal and 165 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 82 kg manA 82 kg man who trains 3–5 days a week needs about 3,000 kcal and 165 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 83 kg manA 83 kg man who trains 3–5 days a week needs about 2,250 kcal and 165 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 83 kg manA 83 kg man who trains 3–5 days a week needs about 3,000 kcal and 165 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 84 kg manA 84 kg man who trains 3–5 days a week needs about 2,300 kcal and 170 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 84 kg manA 84 kg man who trains 3–5 days a week needs about 3,050 kcal and 170 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 85 kg manA 85 kg man who trains 3–5 days a week needs about 2,300 kcal and 170 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 85 kg manA 85 kg man who trains 3–5 days a week needs about 3,050 kcal and 170 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 86 kg manA 86 kg man who trains 3–5 days a week needs about 2,300 kcal and 170 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 86 kg manA 86 kg man who trains 3–5 days a week needs about 3,050 kcal and 170 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 87 kg manA 87 kg man who trains 3–5 days a week needs about 2,300 kcal and 175 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 87 kg manA 87 kg man who trains 3–5 days a week needs about 3,050 kcal and 175 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 88 kg manA 88 kg man who trains 3–5 days a week needs about 2,350 kcal and 175 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 88 kg manA 88 kg man who trains 3–5 days a week needs about 3,100 kcal and 175 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 89 kg manA 89 kg man who trains 3–5 days a week needs about 2,350 kcal and 180 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 89 kg manA 89 kg man who trains 3–5 days a week needs about 3,100 kcal and 180 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 90 kg manA 90 kg man who trains 3–5 days a week needs about 2,350 kcal and 180 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 90 kg manA 90 kg man who trains 3–5 days a week needs about 3,100 kcal and 180 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 91 kg manA 91 kg man who trains 3–5 days a week needs about 2,400 kcal and 180 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 91 kg manA 91 kg man who trains 3–5 days a week needs about 3,150 kcal and 180 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 92 kg manA 92 kg man who trains 3–5 days a week needs about 2,400 kcal and 185 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 92 kg manA 92 kg man who trains 3–5 days a week needs about 3,150 kcal and 185 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 93 kg manA 93 kg man who trains 3–5 days a week needs about 2,400 kcal and 185 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 93 kg manA 93 kg man who trains 3–5 days a week needs about 3,150 kcal and 185 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 94 kg manA 94 kg man who trains 3–5 days a week needs about 2,450 kcal and 190 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 94 kg manA 94 kg man who trains 3–5 days a week needs about 3,200 kcal and 190 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 95 kg manA 95 kg man who trains 3–5 days a week needs about 2,450 kcal and 190 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 95 kg manA 95 kg man who trains 3–5 days a week needs about 3,200 kcal and 190 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 96 kg manA 96 kg man who trains 3–5 days a week needs about 2,450 kcal and 190 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 96 kg manA 96 kg man who trains 3–5 days a week needs about 3,200 kcal and 190 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 97 kg manA 97 kg man who trains 3–5 days a week needs about 2,500 kcal and 195 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 97 kg manA 97 kg man who trains 3–5 days a week needs about 3,250 kcal and 195 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 98 kg manA 98 kg man who trains 3–5 days a week needs about 2,500 kcal and 195 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 98 kg manA 98 kg man who trains 3–5 days a week needs about 3,250 kcal and 195 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 99 kg manA 99 kg man who trains 3–5 days a week needs about 2,500 kcal and 200 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 99 kg manA 99 kg man who trains 3–5 days a week needs about 3,250 kcal and 200 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 100 kg manA 100 kg man who trains 3–5 days a week needs about 2,500 kcal and 200 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 100 kg manA 100 kg man who trains 3–5 days a week needs about 3,250 kcal and 200 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 101 kg manA 101 kg man who trains 3–5 days a week needs about 2,550 kcal and 200 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 101 kg manA 101 kg man who trains 3–5 days a week needs about 3,300 kcal and 200 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 102 kg manA 102 kg man who trains 3–5 days a week needs about 2,550 kcal and 205 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 102 kg manA 102 kg man who trains 3–5 days a week needs about 3,300 kcal and 205 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 103 kg manA 103 kg man who trains 3–5 days a week needs about 2,550 kcal and 205 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 103 kg manA 103 kg man who trains 3–5 days a week needs about 3,300 kcal and 205 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 104 kg manA 104 kg man who trains 3–5 days a week needs about 2,600 kcal and 210 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 104 kg manA 104 kg man who trains 3–5 days a week needs about 3,350 kcal and 210 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 105 kg manA 105 kg man who trains 3–5 days a week needs about 2,600 kcal and 210 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 105 kg manA 105 kg man who trains 3–5 days a week needs about 3,350 kcal and 210 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 106 kg manA 106 kg man who trains 3–5 days a week needs about 2,600 kcal and 210 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 106 kg manA 106 kg man who trains 3–5 days a week needs about 3,350 kcal and 210 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 107 kg manA 107 kg man who trains 3–5 days a week needs about 2,650 kcal and 215 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 107 kg manA 107 kg man who trains 3–5 days a week needs about 3,400 kcal and 215 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 108 kg manA 108 kg man who trains 3–5 days a week needs about 2,650 kcal and 215 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 108 kg manA 108 kg man who trains 3–5 days a week needs about 3,400 kcal and 215 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 109 kg manA 109 kg man who trains 3–5 days a week needs about 2,650 kcal and 220 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 109 kg manA 109 kg man who trains 3–5 days a week needs about 3,400 kcal and 220 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 110 kg manA 110 kg man who trains 3–5 days a week needs about 2,700 kcal and 220 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 110 kg manA 110 kg man who trains 3–5 days a week needs about 3,450 kcal and 220 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 111 kg manA 111 kg man who trains 3–5 days a week needs about 2,700 kcal and 220 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 111 kg manA 111 kg man who trains 3–5 days a week needs about 3,450 kcal and 220 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 112 kg manA 112 kg man who trains 3–5 days a week needs about 2,700 kcal and 225 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 112 kg manA 112 kg man who trains 3–5 days a week needs about 3,450 kcal and 225 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 113 kg manA 113 kg man who trains 3–5 days a week needs about 2,700 kcal and 225 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 113 kg manA 113 kg man who trains 3–5 days a week needs about 3,450 kcal and 225 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 114 kg manA 114 kg man who trains 3–5 days a week needs about 2,750 kcal and 230 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 114 kg manA 114 kg man who trains 3–5 days a week needs about 3,500 kcal and 230 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 115 kg manA 115 kg man who trains 3–5 days a week needs about 2,750 kcal and 230 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 115 kg manA 115 kg man who trains 3–5 days a week needs about 3,500 kcal and 230 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 116 kg manA 116 kg man who trains 3–5 days a week needs about 2,750 kcal and 230 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 116 kg manA 116 kg man who trains 3–5 days a week needs about 3,500 kcal and 230 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 117 kg manA 117 kg man who trains 3–5 days a week needs about 2,800 kcal and 235 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 117 kg manA 117 kg man who trains 3–5 days a week needs about 3,550 kcal and 235 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 118 kg manA 118 kg man who trains 3–5 days a week needs about 2,800 kcal and 235 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 118 kg manA 118 kg man who trains 3–5 days a week needs about 3,550 kcal and 235 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 119 kg manA 119 kg man who trains 3–5 days a week needs about 2,800 kcal and 240 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 119 kg manA 119 kg man who trains 3–5 days a week needs about 3,550 kcal and 240 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 120 kg manA 120 kg man who trains 3–5 days a week needs about 2,850 kcal and 240 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 120 kg manA 120 kg man who trains 3–5 days a week needs about 3,600 kcal and 240 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 40 kg womanA 40 kg woman who trains 3–5 days a week needs about 1,200 kcal and 80 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 40 kg womanA 40 kg woman who trains 3–5 days a week needs about 1,950 kcal and 80 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 41 kg womanA 41 kg woman who trains 3–5 days a week needs about 1,200 kcal and 80 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 41 kg womanA 41 kg woman who trains 3–5 days a week needs about 1,950 kcal and 80 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 42 kg womanA 42 kg woman who trains 3–5 days a week needs about 1,250 kcal and 85 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 42 kg womanA 42 kg woman who trains 3–5 days a week needs about 2,000 kcal and 85 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 43 kg womanA 43 kg woman who trains 3–5 days a week needs about 1,250 kcal and 85 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 43 kg womanA 43 kg woman who trains 3–5 days a week needs about 2,000 kcal and 85 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 44 kg womanA 44 kg woman who trains 3–5 days a week needs about 1,250 kcal and 90 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 44 kg womanA 44 kg woman who trains 3–5 days a week needs about 2,000 kcal and 90 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 45 kg womanA 45 kg woman who trains 3–5 days a week needs about 1,300 kcal and 90 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 45 kg womanA 45 kg woman who trains 3–5 days a week needs about 2,050 kcal and 90 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 46 kg womanA 46 kg woman who trains 3–5 days a week needs about 1,300 kcal and 90 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 46 kg womanA 46 kg woman who trains 3–5 days a week needs about 2,050 kcal and 90 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 47 kg womanA 47 kg woman who trains 3–5 days a week needs about 1,300 kcal and 95 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 47 kg womanA 47 kg woman who trains 3–5 days a week needs about 2,050 kcal and 95 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 48 kg womanA 48 kg woman who trains 3–5 days a week needs about 1,300 kcal and 95 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 48 kg womanA 48 kg woman who trains 3–5 days a week needs about 2,050 kcal and 95 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 49 kg womanA 49 kg woman who trains 3–5 days a week needs about 1,350 kcal and 100 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 49 kg womanA 49 kg woman who trains 3–5 days a week needs about 2,100 kcal and 100 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 50 kg womanA 50 kg woman who trains 3–5 days a week needs about 1,350 kcal and 100 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 50 kg womanA 50 kg woman who trains 3–5 days a week needs about 2,100 kcal and 100 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 51 kg womanA 51 kg woman who trains 3–5 days a week needs about 1,350 kcal and 100 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 51 kg womanA 51 kg woman who trains 3–5 days a week needs about 2,100 kcal and 100 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 52 kg womanA 52 kg woman who trains 3–5 days a week needs about 1,400 kcal and 105 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 52 kg womanA 52 kg woman who trains 3–5 days a week needs about 2,150 kcal and 105 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 53 kg womanA 53 kg woman who trains 3–5 days a week needs about 1,400 kcal and 105 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 53 kg womanA 53 kg woman who trains 3–5 days a week needs about 2,150 kcal and 105 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 54 kg womanA 54 kg woman who trains 3–5 days a week needs about 1,400 kcal and 110 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 54 kg womanA 54 kg woman who trains 3–5 days a week needs about 2,150 kcal and 110 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 55 kg womanA 55 kg woman who trains 3–5 days a week needs about 1,450 kcal and 110 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 55 kg womanA 55 kg woman who trains 3–5 days a week needs about 2,200 kcal and 110 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 56 kg womanA 56 kg woman who trains 3–5 days a week needs about 1,450 kcal and 110 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 56 kg womanA 56 kg woman who trains 3–5 days a week needs about 2,200 kcal and 110 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 57 kg womanA 57 kg woman who trains 3–5 days a week needs about 1,450 kcal and 115 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 57 kg womanA 57 kg woman who trains 3–5 days a week needs about 2,200 kcal and 115 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 58 kg womanA 58 kg woman who trains 3–5 days a week needs about 1,500 kcal and 115 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 58 kg womanA 58 kg woman who trains 3–5 days a week needs about 2,250 kcal and 115 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 59 kg womanA 59 kg woman who trains 3–5 days a week needs about 1,500 kcal and 120 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 59 kg womanA 59 kg woman who trains 3–5 days a week needs about 2,250 kcal and 120 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 60 kg womanA 60 kg woman who trains 3–5 days a week needs about 1,500 kcal and 120 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 60 kg womanA 60 kg woman who trains 3–5 days a week needs about 2,250 kcal and 120 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 61 kg womanA 61 kg woman who trains 3–5 days a week needs about 1,550 kcal and 120 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 61 kg womanA 61 kg woman who trains 3–5 days a week needs about 2,300 kcal and 120 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 62 kg womanA 62 kg woman who trains 3–5 days a week needs about 1,550 kcal and 125 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 62 kg womanA 62 kg woman who trains 3–5 days a week needs about 2,300 kcal and 125 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 63 kg womanA 63 kg woman who trains 3–5 days a week needs about 1,550 kcal and 125 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 63 kg womanA 63 kg woman who trains 3–5 days a week needs about 2,300 kcal and 125 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 64 kg womanA 64 kg woman who trains 3–5 days a week needs about 1,550 kcal and 130 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 64 kg womanA 64 kg woman who trains 3–5 days a week needs about 2,300 kcal and 130 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 65 kg womanA 65 kg woman who trains 3–5 days a week needs about 1,600 kcal and 130 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 65 kg womanA 65 kg woman who trains 3–5 days a week needs about 2,350 kcal and 130 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 66 kg womanA 66 kg woman who trains 3–5 days a week needs about 1,600 kcal and 130 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 66 kg womanA 66 kg woman who trains 3–5 days a week needs about 2,350 kcal and 130 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 67 kg womanA 67 kg woman who trains 3–5 days a week needs about 1,600 kcal and 135 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 67 kg womanA 67 kg woman who trains 3–5 days a week needs about 2,350 kcal and 135 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 68 kg womanA 68 kg woman who trains 3–5 days a week needs about 1,650 kcal and 135 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 68 kg womanA 68 kg woman who trains 3–5 days a week needs about 2,400 kcal and 135 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 69 kg womanA 69 kg woman who trains 3–5 days a week needs about 1,650 kcal and 140 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 69 kg womanA 69 kg woman who trains 3–5 days a week needs about 2,400 kcal and 140 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 70 kg womanA 70 kg woman who trains 3–5 days a week needs about 1,650 kcal and 140 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 70 kg womanA 70 kg woman who trains 3–5 days a week needs about 2,400 kcal and 140 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 71 kg womanA 71 kg woman who trains 3–5 days a week needs about 1,700 kcal and 140 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 71 kg womanA 71 kg woman who trains 3–5 days a week needs about 2,450 kcal and 140 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 72 kg womanA 72 kg woman who trains 3–5 days a week needs about 1,700 kcal and 145 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 72 kg womanA 72 kg woman who trains 3–5 days a week needs about 2,450 kcal and 145 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 73 kg womanA 73 kg woman who trains 3–5 days a week needs about 1,700 kcal and 145 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 73 kg womanA 73 kg woman who trains 3–5 days a week needs about 2,450 kcal and 145 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 74 kg womanA 74 kg woman who trains 3–5 days a week needs about 1,750 kcal and 150 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 74 kg womanA 74 kg woman who trains 3–5 days a week needs about 2,500 kcal and 150 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 75 kg womanA 75 kg woman who trains 3–5 days a week needs about 1,750 kcal and 150 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 75 kg womanA 75 kg woman who trains 3–5 days a week needs about 2,500 kcal and 150 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 76 kg womanA 76 kg woman who trains 3–5 days a week needs about 1,750 kcal and 150 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 76 kg womanA 76 kg woman who trains 3–5 days a week needs about 2,500 kcal and 150 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 77 kg womanA 77 kg woman who trains 3–5 days a week needs about 1,750 kcal and 155 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 77 kg womanA 77 kg woman who trains 3–5 days a week needs about 2,500 kcal and 155 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 78 kg womanA 78 kg woman who trains 3–5 days a week needs about 1,800 kcal and 155 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 78 kg womanA 78 kg woman who trains 3–5 days a week needs about 2,550 kcal and 155 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 79 kg womanA 79 kg woman who trains 3–5 days a week needs about 1,800 kcal and 160 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 79 kg womanA 79 kg woman who trains 3–5 days a week needs about 2,550 kcal and 160 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 80 kg womanA 80 kg woman who trains 3–5 days a week needs about 1,800 kcal and 160 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 80 kg womanA 80 kg woman who trains 3–5 days a week needs about 2,550 kcal and 160 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 81 kg womanA 81 kg woman who trains 3–5 days a week needs about 1,850 kcal and 160 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 81 kg womanA 81 kg woman who trains 3–5 days a week needs about 2,600 kcal and 160 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 82 kg womanA 82 kg woman who trains 3–5 days a week needs about 1,850 kcal and 165 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 82 kg womanA 82 kg woman who trains 3–5 days a week needs about 2,600 kcal and 165 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 83 kg womanA 83 kg woman who trains 3–5 days a week needs about 1,850 kcal and 165 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 83 kg womanA 83 kg woman who trains 3–5 days a week needs about 2,600 kcal and 165 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 84 kg womanA 84 kg woman who trains 3–5 days a week needs about 1,900 kcal and 170 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 84 kg womanA 84 kg woman who trains 3–5 days a week needs about 2,650 kcal and 170 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 85 kg womanA 85 kg woman who trains 3–5 days a week needs about 1,900 kcal and 170 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 85 kg womanA 85 kg woman who trains 3–5 days a week needs about 2,650 kcal and 170 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 86 kg womanA 86 kg woman who trains 3–5 days a week needs about 1,900 kcal and 170 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 86 kg womanA 86 kg woman who trains 3–5 days a week needs about 2,650 kcal and 170 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 87 kg womanA 87 kg woman who trains 3–5 days a week needs about 1,950 kcal and 175 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 87 kg womanA 87 kg woman who trains 3–5 days a week needs about 2,700 kcal and 175 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 88 kg womanA 88 kg woman who trains 3–5 days a week needs about 1,950 kcal and 175 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 88 kg womanA 88 kg woman who trains 3–5 days a week needs about 2,700 kcal and 175 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 89 kg womanA 89 kg woman who trains 3–5 days a week needs about 1,950 kcal and 180 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 89 kg womanA 89 kg woman who trains 3–5 days a week needs about 2,700 kcal and 180 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 90 kg womanA 90 kg woman who trains 3–5 days a week needs about 2,000 kcal and 180 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 90 kg womanA 90 kg woman who trains 3–5 days a week needs about 2,750 kcal and 180 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 91 kg womanA 91 kg woman who trains 3–5 days a week needs about 2,000 kcal and 180 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 91 kg womanA 91 kg woman who trains 3–5 days a week needs about 2,750 kcal and 180 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 92 kg womanA 92 kg woman who trains 3–5 days a week needs about 2,000 kcal and 185 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 92 kg womanA 92 kg woman who trains 3–5 days a week needs about 2,750 kcal and 185 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 93 kg womanA 93 kg woman who trains 3–5 days a week needs about 2,000 kcal and 185 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 93 kg womanA 93 kg woman who trains 3–5 days a week needs about 2,750 kcal and 185 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 94 kg womanA 94 kg woman who trains 3–5 days a week needs about 2,050 kcal and 190 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 94 kg womanA 94 kg woman who trains 3–5 days a week needs about 2,800 kcal and 190 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 95 kg womanA 95 kg woman who trains 3–5 days a week needs about 2,050 kcal and 190 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 95 kg womanA 95 kg woman who trains 3–5 days a week needs about 2,800 kcal and 190 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 96 kg womanA 96 kg woman who trains 3–5 days a week needs about 2,050 kcal and 190 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 96 kg womanA 96 kg woman who trains 3–5 days a week needs about 2,800 kcal and 190 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 97 kg womanA 97 kg woman who trains 3–5 days a week needs about 2,100 kcal and 195 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 97 kg womanA 97 kg woman who trains 3–5 days a week needs about 2,850 kcal and 195 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 98 kg womanA 98 kg woman who trains 3–5 days a week needs about 2,100 kcal and 195 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 98 kg womanA 98 kg woman who trains 3–5 days a week needs about 2,850 kcal and 195 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 99 kg womanA 99 kg woman who trains 3–5 days a week needs about 2,100 kcal and 200 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 99 kg womanA 99 kg woman who trains 3–5 days a week needs about 2,850 kcal and 200 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 100 kg womanA 100 kg woman who trains 3–5 days a week needs about 2,150 kcal and 200 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 100 kg womanA 100 kg woman who trains 3–5 days a week needs about 2,900 kcal and 200 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 101 kg womanA 101 kg woman who trains 3–5 days a week needs about 2,150 kcal and 200 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 101 kg womanA 101 kg woman who trains 3–5 days a week needs about 2,900 kcal and 200 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 102 kg womanA 102 kg woman who trains 3–5 days a week needs about 2,150 kcal and 205 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 102 kg womanA 102 kg woman who trains 3–5 days a week needs about 2,900 kcal and 205 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 103 kg womanA 103 kg woman who trains 3–5 days a week needs about 2,200 kcal and 205 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 103 kg womanA 103 kg woman who trains 3–5 days a week needs about 2,950 kcal and 205 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 104 kg womanA 104 kg woman who trains 3–5 days a week needs about 2,200 kcal and 210 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 104 kg womanA 104 kg woman who trains 3–5 days a week needs about 2,950 kcal and 210 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 105 kg womanA 105 kg woman who trains 3–5 days a week needs about 2,200 kcal and 210 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 105 kg womanA 105 kg woman who trains 3–5 days a week needs about 2,950 kcal and 210 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 106 kg womanA 106 kg woman who trains 3–5 days a week needs about 2,200 kcal and 210 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 106 kg womanA 106 kg woman who trains 3–5 days a week needs about 2,950 kcal and 210 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 107 kg womanA 107 kg woman who trains 3–5 days a week needs about 2,250 kcal and 215 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 107 kg womanA 107 kg woman who trains 3–5 days a week needs about 3,000 kcal and 215 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 108 kg womanA 108 kg woman who trains 3–5 days a week needs about 2,250 kcal and 215 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 108 kg womanA 108 kg woman who trains 3–5 days a week needs about 3,000 kcal and 215 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 109 kg womanA 109 kg woman who trains 3–5 days a week needs about 2,250 kcal and 220 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 109 kg womanA 109 kg woman who trains 3–5 days a week needs about 3,000 kcal and 220 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 110 kg womanA 110 kg woman who trains 3–5 days a week needs about 2,300 kcal and 220 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to gain muscle for a 110 kg womanA 110 kg woman who trains 3–5 days a week needs about 3,050 kcal and 220 g protein a day to gain muscle. Table by activity and age, the maths, and a sample Indian day.

Food numbers are estimated from IFCT 2017 (National Institute of Nutrition) values, rounded, and not yet reviewed by the PeakX nutrition team. Targets use the Mifflin-St Jeor equation, the same one the app uses. For guidance, not medical advice. Updated 2026-11-11.