Based on your results, your maintenance calories are cal. This means that you should be able to eat calories per day and not change body composition. If you find that you are eating less than this, but still gaining weight, then you have slowed your metabolism and need help bringing it back so you can eat more, and still lose the excess fat. Contact us for help by emailing firstname.lastname@example.org
cal and kcal are interchangeable for ease of use, and both refer to kcal. It's just that most people only know cal.
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Body Fat Percentage Calculator
Jackson/Pollock 3 Caliper Method
Target Body Fat Percentage Calculator
Calculate your target body fat percentage from target weight.
This calculation will assume no loss of muscle mass i.e. Lean Body Mass will stay constant.