5ft 5.5in 64.7kg dry as fuck You have a BMR of 1652.74. Current exercise is: - Fasted cardio, low-mid intensity, 20min, 4 mornings per week - Gym 3x per week (primarily compound lifts, little rest between sets to keep heartrate up) - MMA followed by BJJ class 2x per week (MMA is 1hr and is very conditioning intense for me, BJJ is 1.5hrs and also pretty taxing) As per Harris Benedict (I'd say I'm between 'moderately' and 'very' active): 1652.74 x 1.6 = 2644kcal avg burn DIET: Morning: ~700cal 2x Eggs, scrambled with 1tbsp milk = 154cal 20g~ cheddar cheese = 60cal 20g feta cheese = 53cal 30g spinach = 7cal 100g tomato = 33cal 20g diced onion = 11cal ~100g chicken breast, grilled, skinless = 165cal 2 slices wholegrain bread = 200cal I really enjoy this breakfast, I feel it's pretty good nutrition wise, and it tastes fucking great...I may cut out the cheddar cheese though. Afternoon: ~500cal ~150g chicken thigh, grilled, skinless... = 314cal ...sauteed in some kind of homemade Asian sauce = 50cal?? Big serve of vegetables [bell peppers, onion, broccoli, cauliflower, etc... depends what there is, I don't measure this] = 100cal?? Evening: ~460cal ~100g chicken breast, grilled, skinless = 165cal 1pc wholemeal toast = 100cal 30g spinach = 7cal 100g tomato = 33cal 20g feta = 63cal 30g olives(5-6 , haven't weighed) = 33cal 40g sundried tomato (estimated) = 58cal PWO [after Gym or MMA+BJJ]: 236cal 60g banana = 45cal 1/2 cup reduced fat milk = 61cal 2 scoops whey = ~130cal TOTAL [inc PWO nutrition]: 1896cal = 750cal deficit. I want to lose 6kg of fat in the next six weeks before I go travelling. Thoughts? Recommendations? Advise? I feel moderately hungry on this but not enough that I can't willpower my way through it... Also I still may be underestimating the multiplier for Harris Benedict... I might be more towards 'very active'.