Inputs
BMR = Mifflin-St Jeor by default. If body-fat % provided, uses Katch-McArdle. Goal calories adjust TDEE by your weekly rate (3500 kcal/lb or 7700 kcal/kg). Entertainment, not medical advice.
BMR = Mifflin-St Jeor by default. If body-fat % provided, uses Katch-McArdle. Goal calories adjust TDEE by your weekly rate (3500 kcal/lb or 7700 kcal/kg). Entertainment, not medical advice.
| Total Calories | — |
| Protein | — |
| Fat | — |
| Carbs | — |
| Fiber (est.) | — |
Protein ~1.6–2.2 g/kg (0.7–1.0 g/lb) supports satiety/retention. Fat ≥ 0.6–0.8 g/kg for hormones. Carbs fill remaining calories or set fixed grams.
Weekly change → daily calorie adjust. Example: −0.5 lb/week ≈ −250 kcal/day. We cap warnings if the target looks extreme.
Mifflin-St Jeor (sex/age/height/weight). If you add body-fat %, we switch to Katch-McArdle (uses lean mass).
No. It’s a simple ratio. Body composition matters. Use this as a rough planning tool.