Calories, protein and macros for my goal
Daily energy, a safe deficit and a protein target.
How this is worked out, and its limits
Resting energy uses the Mifflin-St Jeor equation (1990), the most accurate general equation in healthy adults (about ±10%). Activity factors are the ICMR-NIN 2020 PAL values: 1.53 sedentary, 1.8 moderate, 2.3 heavy.
Protein: the ICMR-NIN 2020 RDA is 0.83 g/kg; cereal-based diets need about 1.0 g/kg; while losing weight 1.2 g/kg helps preserve muscle. Fat is set at 25 to 30% of energy, carbohydrate takes the rest. Fibre is about 14 g per 1000 kcal. Floors of 1200 kcal (women) and 1500 kcal (men) apply without supervision.
These numbers do not apply directly in pregnancy, breastfeeding, kidney disease, with diabetes medicines, or with a history of an eating disorder.
References: Mifflin et al. 1990, resting energy equation · ICMR-NIN 2020, nutrient requirements for Indians · CDC, steps for losing weight
General information for adults, not a diagnosis or a personal prescription. It comes from sources published on the internet and can contain mistakes, so please check with your doctor. Nothing you enter is stored. Full disclaimer