Daily Calorie & Protein Estimator

This is the number of calories your body needs to perform basic life-sustaining functions if you were to rest for 24 hours. It's the starting point for your calculation.

We primarily use the Mifflin-St Jeor formula, a widely accepted standard. However, if you provide your body fat percentage, we can use the Katch-McArdle formula, which is generally more accurate for individuals with a known body composition as it considers lean body mass.

Your TDEE is an estimate of the total calories you burn in a day, considering your BMR and all your activities. It's calculated by adding the following to your BMR:

• Exercise Calories: Based on the Sport Hours per Week and Sport Intensity you provide. (See intensity examples below).
• Activity from Steps: If you provide Average Steps per Day, we add approximately 0.04 kcal for each step.
• NEAT (Non-Exercise Activity Thermogenesis): This accounts for calories burned from daily activities that aren't formal exercise (e.g., walking to work, fidgeting, chores). Your selected NEAT Level (Low, Average, High) adjusts for this.
• Sleep Adjustment: Adequate sleep is important for metabolic health. If Average Sleep per Night is less than 6 hours, a slight downward adjustment (penalty) might be applied to your TDEE, as poor sleep can sometimes affect metabolism and energy expenditure.

Finally, your TDEE is adjusted based on your Fitness Goal to determine your recommended daily calorie intake:

• Lose Weight: Your calorie goal is set to approximately 80% of your TDEE.
• Maintain Weight: Your calorie goal is set to approximately 100% of your TDEE.
• Gain Muscle: Your calorie goal is set to approximately 115% of your TDEE.

Your recommended protein intake is calculated based on your body weight and your selected Fitness Goal:

• Lose Weight: Approximately 2.2 grams of protein per kilogram of body weight.
• Maintain Weight: Approximately 1.6 grams of protein per kilogram of body weight.
• Gain Muscle: Approximately 2.0 grams of protein per kilogram of body weight.

Protein is crucial for muscle repair, growth, and satiety, especially when adjusting calorie intake.