Nutrition targets

We estimate your resting energy with the Mifflin-St Jeor equation, a published formula built from your sex, age, height and weight, then scale it by how active your weeks actually are to get your maintenance. Your daily target is maintenance plus or minus the pace you chose for your goal.

To turn a goal like "3 kg in 6 weeks" into a daily number we use the conventional figure of roughly 7,700 kcal per kilogram of body weight. It is a simplification, real bodies adapt as they change, which is why the app re-checks your target against your actual weigh-ins every week instead of trusting the formula forever.

Your target never goes below your estimated resting energy, and planned weight change is capped at 0.75 kg per week down and 0.5 kg per week up. Those caps are deliberate safety rails, not a promise of what is optimal for you.

Your protein floor defaults to 1.8 g per kilogram of body weight, inside the 1.4-2.0 g/kg range the International Society of Sports Nutrition recommends for people who train. On training days in a deficit the app protects this floor first.

The fiber default is 30 g per day. EFSA sets 25 g as the adequate intake for adults and the US Daily Value is 28 g; we round up because in practice fiber is a floor worth reaching, and higher intakes track with better outcomes in large reviews.

The sodium default is 2,300 mg per day, the US Daily Value used on nutrition labels. The WHO guideline is stricter, under 2,000 mg, so if you want to be more careful, lower your ceiling in your targets.

Both are defaults, not prescriptions. You can change them during onboarding or any time in your targets.

Micronutrient tracking (magnesium, potassium, iron, calcium, vitamin D) is measured against the US FDA Daily Values used on food labels, with EFSA dietary reference values as the European counterpart.