Disclaimer

The information provided in this app is for informational purposes only and is not intended as medical advice. Always consult with a healthcare professional or registered dietitian before making significant changes to your diet or exercise routine. If you have any health conditions or concerns, we strongly recommend seeking professional guidance.

How We Calculate Your Daily Calorie Needs

Our app provides personalized calorie recommendations based on scientifically validated formulas and tailored adjustments to match your lifestyle and fitness goals. Below is a detailed explanation of how we calculate your caloric needs.

1. Basal Metabolic Rate (BMR)

Your Basal Metabolic Rate (BMR) is the number of calories your body requires to maintain basic functions, such as breathing and digestion, while at rest. We calculate your BMR using the Mifflin-St Jeor Equation, one of the most reliable methods available:

• For men:

  BMR=10×weight (kg)+6.25×height (cm)−5×age (years)+5

• For women:

  BMR=10×weight (kg)+6.25×height (cm)−5×age (years)−161

  
  

Source:
Mifflin MD, St Jeor ST. "A new predictive equation for resting energy expenditure in healthy individuals." American Journal of Clinical Nutrition (1990).
Read the research

2. Total Daily Energy Expenditure (TDEE)

TDEE estimates the calories you need daily, considering your physical activity level. We calculate TDEE by multiplying your BMR by an activity multiplier that represents your general activity level:

• Sedentary: BMR × 1.2 (little to no activity)

• Lightly Active: BMR × 1.35 (light daily activity)

• Moderately Active: BMR × 1.45 (moderate physical activity)

• Very Active: BMR × 1.6 (high-intensity or frequent activity)

  
  

Important Note:
In our app, workouts are added manually by users or via sync with Apple Health, so the activity multiplier does not account for training sessions. This approach ensures precise adjustments, as workouts directly influence your caloric needs.

Source:
Harris JA, Benedict FG. "A Biometric Study of Basal Metabolism in Man." Carnegie Institute of Washington (1919).
Learn more

3. Weight Management Goals

Based on your goal—whether it's losing weight, maintaining weight, or gaining weight—we adjust your calorie target accordingly:

• Lose Weight: Caloric deficit tailored to your BMI and weight status:

  • Underweight: TDEE × 0.90 (10% deficit)

  • Normal weight: TDEE × 0.85 (15% deficit)

  • Overweight: TDEE × 0.80 (20% deficit)

    
    

• Gain Weight: Caloric surplus based on weight status:

  • Underweight: TDEE × 1.15 (15% surplus)

  • Normal weight: TDEE × 1.10 (10% surplus)

  • Overweight: TDEE × 1.05 (5% surplus)

    
    

• Maintain Weight: No adjustment, TDEE.

  
  

  These adjustments are based on the energy balance principle, which states that weight changes occur when there’s an imbalance between calories consumed and calories expended. Research suggests that a caloric deficit of 10–20% is effective and sustainable for weight loss, while a surplus of 5–15% is appropriate for weight gain, depending on individual health conditions and goals.

  
  

  Sources:

  1. Hall, K. D., & Guo, J. (2017). "Obesity energetics: body weight regulation and the effects of diet composition." Gastroenterology.
     Read the study

  2. Hill, J. O., & Wyatt, H. R. (2005). "Role of physical activity in preventing and treating obesity." Journal of Applied Physiology.
     Read the study

  3. Slater, G., & Phillips, S. M. (2011). "Nutrition guidelines for strength sports: Sprinting, weightlifting, throwing events, and bodybuilding." Journal of Sports Sciences.
     Read the study

  
  

4. Macronutrient Distribution

Once your calorie target is established, we calculate the ideal macronutrient distribution based on your goal:

• Lose Weight:

  • Protein: 30%

  • Fat: 25%

  • Carbohydrates: 45%

• Gain Weight:

  • Protein: 25%

  • Fat: 25%

  • Carbohydrates: 50%

• Maintain Weight:

  • Protein: 25%

  • Fat: 25%

  • Carbohydrates: 50%

    
    

Each macronutrient contributes to your caloric intake:

• Protein: 4 kcal/g

• Fat: 9 kcal/g

• Carbohydrates: 4 kcal/g

  
  

Source:
Institute of Medicine. "Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids." National Academies Press (2005).
Read the guidelines

5. Fiber Recommendations

Adequate fiber intake is vital for digestive health and is calculated based on gender and calorie needs:

• Men: 30–34 g/day

• Women: 25–28 g/day

  
  

Our app ensures your fiber intake aligns with these guidelines while adapting to your specific calorie target.

Source:
Academy of Nutrition and Dietetics. "Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber."
Learn about fiber

6. Body Mass Index (BMI)

BMI is used to classify your weight status and helps guide calorie adjustments. It’s calculated as:

BMI = weight (kg) / (height (m) × height (m))

Categories:

• Underweight: BMI < 18.5

• Normal weight: 18.5 ≤ BMI < 25

• Overweight: BMI ≥ 25

  
  

Source:
World Health Organization. "BMI Classification."
Learn more about BMI