Personal Information
Lose Weight
Create a caloric deficit
Maintain Weight
Maintain current weight
Gain Weight
Create a caloric surplus
How It Works
BMR Calculation
We use the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR) - the number of calories your body needs at rest to maintain basic physiological functions.
Activity Adjustment
Your BMR is multiplied by your activity level to get your Total Daily Energy Expenditure (TDEE) - the total calories you burn in a day including exercise and daily activities.
Goal Adjustment
Based on your goal, we adjust your TDEE: subtract calories for weight loss, maintain for weight maintenance, or add calories for weight gain.
Macro Distribution
We recommend a balanced macro split: 25% protein, 45% carbohydrates, and 30% healthy fats, optimized for health and performance.