Frequently Asked Questions
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It estimates your resting calories with the Mifflin–St Jeor equation, multiplies that by your activity level to get your maintenance calories, then adjusts for your goal. Protein and fat are set first, and carbs fill the rest.
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The calculator uses about 0.8 g per pound of body weight to maintain or gain, and about 1 g per pound when you're cutting, because protein helps you keep muscle in a calorie deficit. If you have a lot of weight to lose, it uses your goal weight, or the top of the healthy range for your height, instead of your current weight.
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Think about your whole day, not just your workouts. A desk job with 2 to 4 workouts a week is usually Lightly active. If you're between two levels, pick the lower one and adjust after a few weeks.
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The Lose fat option is 20% under maintenance, which works out to about half a percent of your body weight a week for most people. Lose fat gently is 10% under, which is slower but easier to stick with. Your weight trend over 2 to 3 weeks is the best guide, so adjust by about 100 to 150 calories a day if it's moving faster or slower than planned.
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Yes. For fat loss, the calculator won't go below 1,200 calories a day for women or 1,500 for men, because going lower is best done with a coach.
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Collaborative, honest, and straightforward. We're here to guide the process, bring ideas to the table, and keep things moving.