How this works

The Math

We calculate your daily calorie needs using the Mifflin-St Jeor equation, which estimates how many calories your body burns at rest (BMR) and adjusts for your activity level (TDEE).

Daily Calories

Based on your goal (lose, maintain, or gain weight), we adjust your TDEE by 15% down for weight loss, 0% for maintenance, or 10% up for weight gain.

Macro Profiles

Choose how your daily calories are distributed across protein, fat, and carbs:

• Balanced: 25% protein, 30% fat, 45% carbs
• High-protein: 35% protein, 25% fat, 40% carbs
• Low-carb: 30% protein, 45% fat, 25% carbs
• Ketogenic: 20% protein, 70% fat, 10% carbs
• Low-fat: 30% protein, 20% fat, 50% carbs

Fiber is estimated at 14 grams per 1,000 calories regardless of profile.

Meal Frequency

Select which meals you eat during the day. Your daily calorie budget is split across selected meals using relative weights (dinner gets the largest share, snacks the smallest).

Recipe Fit Indicators

Once you save your preferences, you'll see "Fits your goals" badges on recipes throughout the site. A recipe matches when its calories and macros (at some portion size) fall within 10% of one of your meal slot targets.

Important Notes

These are estimates based on standard formulas. Everyone's metabolism is different. Talk to a doctor or dietitian for personalized advice, especially if you have health conditions.