How we calculate

Energy

Resting calories use the Mifflin-St Jeor equation (1990): 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 for males, or − 161 for females. Daily burn (TDEE) multiplies that by a standard activity factor from 1.2 to 1.9. Harris-Benedict appears as a comparison on the BMR page, not as the default.

Goals

Fat-loss targets start around 15–20% below TDEE. Surplus targets start around 8–15% above. We hold an educational floor near 1,200 kcal/day (female formula input) and 1,500 kcal/day (male formula input). Those floors are not a medical prescription. People with clinical needs require a clinician, not a website.

Weight change math

Timelines use ~7,700 kcal per kilogram as a planning sketch. Bodies adapt. Water, glycogen, and measurement noise move the scale more than that rule admits in the first weeks.

Protein, fiber, water

Protein ranges follow sports-nutrition position stands (roughly 1.6–2.2 g/kg for people who lift, higher in a deficit). Fiber uses ~14 g per 1,000 kcal blended with adequate-intake figures. Water uses ~35 ml/kg plus exercise and heat add-ons — a starting point, not a prescription.

Body composition

BMI uses the WHO categories. Navy body fat uses circumference equations and is labeled an estimate. Lean mass averages Boer, James, and Hume. FFMI is lean mass ÷ height². None of these replace DEXA or clinical assessment.

Food numbers

AI tools parse descriptions or photos into items. Items are matched to a USDA FoodData Central–derived table. Totals are ordinary arithmetic. Unmatched foods are marked Estimated and do not invent a precise ledger. Photos are processed in memory and are not stored.

Updates

Formula code is covered by unit tests. Food matches and copy are reviewed when we change a tool. We do not run a medical review board.