CALCULATIONS

We calculate daily calorie requirements using the Mifflin-St. Jeor formula to determine the user’s Basal Metabolic Rate (BMR), which is the energy required to maintain basic physiological functions at rest.

Step-by-Step Calculation:

1. Input Gathering:

• Users provide their age, gender, height, weight, activity level, and weekly weight goals during onboarding.

2. BMR Calculation:

For men:

• BMR = 5 + (10 * weight) + (6.25 * height) - (5 * age in years) + 5

For women:

• BMR = (10 * weight) + (6.25 * height) - (5 * age in years) - 161

3. Activity Adjustment:

BMR is multiplied by an activity factor based on the user’s reported activity level:

• Sedentary: x 1.2

• Lightly active: x 1.375

• Moderately active: x 1.55

• Very active: x 1.725

4. Caloric Adjustment for Goals:

• Users can set a weekly goal to gain or lose weight:

• Weight is converted to kilograms (if necessary) and used to calculate the caloric adjustment based on 7,700 kcal per kg , distributed evenly over 7 days.

• Deficit or surplus is added to the Total Daily Energy Expenditure (TDEE) for a personalized calorie target.

5. Final Calorie Target:

• The calculated total calorie needs incorporate the user’s baseline metabolism, activity level, and weight-related goals, ensuring a tailored daily calorie recommendation.

This approach ensures accurate and personalized calorie guidance for users, helping them effectively manage their health and fitness goals.