⬇️
Weight loss
−500 kcal/day
−0.5 kg/week
Nutrition
Daily calorie need
Mifflin-St Jeor — the modern nutritionist's reference, more accurate than Harris-Benedict.
Formula
Basal metabolic rate (BMR)
Men: BMR = 10 × weight + 6.25 × height − 5 × age + 5
Women: BMR = 10 × weight + 6.25 × height − 5 × age − 161
Then multiply BMR by your activity factor to get your total daily expenditure (TDEE).
Activity factor
5 levels
×1.2
Sedentary
Little or no exercise, desk job
×1.375
Lightly active
Exercise 1–3 days/week
×1.55
Moderately active
Exercise 3–5 days/week
×1.725
Very active
Intense exercise 6–7 days/week
×1.9
Extremely active
Intense sport + physical work
Adjust to your goal
Loss, maintenance, gain
⚖️
Maintenance
TDEE
Stable weight
⬆️
Mass gain
+300 kcal/day
+0.3 kg/week
Split
Macronutrients
🥩25–30%
Protein
4 kcal/g
Muscle, satiety, recovery.
🍚45–55%
Carbs
4 kcal/g
Main fuel for the brain and muscles.
🥑25–35%
Fats
9 kcal/g
Hormones, fat-soluble vitamins, satiety.
4 basic rules
🥗
Balance
Protein + complex carbs + vegetables at every meal.
💧
Hydration
1.5–2 L of water/day. The brain often confuses thirst with hunger.
⏰
Timing
3 meals + 1–2 snacks. Don't skip breakfast.
🍬
Added sugar
Max 25 g/day (WHO). Read labels every time.
Tailored nutrition plan?
See a nutritionist for a check-up and a plan suited to your goals (weight loss, sport, diabetes, pregnancy).
Book a nutritionist