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
We adjust your TDEE by 15% down for weight loss, 0% for maintenance, or 10% up for weight gain.
Macro Profiles
These determine how daily calories are distributed across protein, fat, and carbs:
| Protein | Fat | Carbs | |
|---|---|---|---|
| Balanced | 25% | 30% | 45% |
| High-protein | 35% | 25% | 45% |
| Low-carb | 30% | 45% | 25% |
| Ketogenic | 20% | 70% | 10% |
| Low-fat | 30% | 20% | 50% |
Fiber is estimated at 14 grams per 1,000 calories regardless of profile.