How We Calculate Your Results

A breakdown of the science behind your numbers.

Step 1 — Basal Metabolic Rate (BMR)

BMR is the calories your body burns at complete rest — heart beating, lungs breathing, organs functioning. We use the Mifflin-St Jeor equation, the most widely validated formula. The final number in the equation is a biological sex adjustment — it accounts for differences in average muscle mass and hormones, which affect how many calories your body burns at rest.

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

Sex adjustment value

Men+ 5

Women− 161

Non-binary− 78 (average of male & female)

Eating significantly below your BMR long-term forces your body to break down muscle for energy.

Step 2 — Total Daily Energy Expenditure (TDEE)

TDEE is your BMR multiplied by an activity factor — the actual total calories your body burns in a day.

TDEE = BMR × Activity Multiplier

Sedentary× 1.2

Lightly active (1–3 days/week)× 1.375

Moderately active (3–5 days/week)× 1.55

Very active (6–7 days/week)× 1.725

Extremely active× 1.9

Step 3 — Your Daily Calorie Goal

We adjust TDEE based on your goal. One pound of fat ≈ 3,500 calories, so a 500 cal/day deficit loses roughly 1 lb per week.

Daily Goal = TDEE + Goal Adjustment

Lose 1 lb/week− 500 cal/day

Maintain weight± 0 cal/day

Gain 1 lb/week+ 500 cal/day

Step 4 — Macro Breakdown

Macros are prioritized in order: protein first, then fat, then carbs fill the rest.

Protein0.8g × body weight (lbs)

Fat25% of daily calories

CarbsRemaining calories

A Note on Accuracy

These are estimates based on population averages. Genetics, sleep, stress, and medical conditions all affect your real metabolism. Use these numbers as a starting point and adjust based on results over 2–4 weeks. Always consult a healthcare professional before making significant dietary changes.