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.

Macros

• Protein: 1.4 grams per kg body weight
• Fat: At least 0.7 grams per kg or about 30% of calories
• Carbs: The rest of your calories after protein and fat
• Fiber: About 14 grams per 1,000 calories

Keto-friendly mode caps carbs at 20-25% of calories and shifts the rest to fat.

Recipe Fit Indicators

Once you save your preferences, you'll see "Good fit" or "Great fit" badges on recipes throughout the site that match your calorie and macro targets. We use time of day to estimate the meal type (breakfast before 11am, dinner after 5pm, lunch otherwise).

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.