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Calorie Intake Recommendations

Our calorie recommendations are based on the Harris–Benedict equation, a widely used method for estimating your Basal Metabolic Rate (BMR) using sex, age, weight, and height.

After calculating BMR, it is adjusted for physical activity level to determine your total daily calorie needs.

Harris–Benedict Formula (Men)

BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) − (4.330 × age in years)

Activity Multipliers

Multiply your BMR by the factor that best matches your lifestyle:

  • Sedentary (little or no exercise): 1.2
  • Light activity (1–3 days/week): 1.375
  • Moderate activity (3–5 days/week): 1.55
  • High activity (6–7 days/week): 1.725
  • Extremely active (very intense training or physical job): 1.9

This method estimates your daily energy expenditure — the calories required to maintain your current weight.

Weight Change Guidance

For weight loss or gain, a gradual and sustainable approach is recommended.

Aim for a weekly calorie deficit or surplus of 10–20% of daily needs, but not more than 500 kcal per week.

References

  1. Harris JA, Benedict FG. A Biometric Study of Basal Metabolism in Man, 1919. https://archive.org/details/biometricstudyof00harruoft
  2. The Harris–Benedict equation reevaluated, American Journal of Clinical Nutrition. https://pubmed.ncbi.nlm.nih.gov/6741850/
  3. UpToDate — Obesity in adults: Dietary therapy. https://www.uptodate.com/contents/obesity-in-adults-dietary-therapy

Macronutrient Recommendations

Calorie distribution is based on the 4–4–9 rule:

  • Protein: 4 kcal per gram
  • Carbohydrates: 4 kcal per gram
  • Fat: 9 kcal per gram

Macronutrient targets are calculated based on your goal, total calorie intake, and recommended intake per kilogram of body weight.

References

  1. USDA — Energy Value of Foods. https://www.ars.usda.gov/ARSUserFiles/80400525/Data/Classics/ah74.pdf
  2. Macronutrient distribution research. https://pubmed.ncbi.nlm.nih.gov/12449285/
  3. Dietary Guidelines for Americans. https://cdn.realfood.gov/DGA.pdf

Dietary Recommendations

These recommendations are based on the Dietary Guidelines for Americans 2025–2030 and the World Health Organization healthy diet guidelines.

The focus is on balance, variety, and nutrient density to support long-term health and prevent chronic disease.

Key Principles

  1. Variety: Consume foods from all major food groups.
  2. Fruits and Vegetables: Emphasize different colors and types.
  3. Whole Grains: Prefer whole grains over refined grains.
  4. Lean Proteins: Choose fish, poultry, legumes, nuts, and seeds.
  5. Healthy Fats: Focus on unsaturated fats.
  6. Limits: Reduce added sugars, sodium, and alcohol.
  7. Personalization: Adjust intake to individual needs and goals.

Following these principles supports weight management, cardiovascular health, metabolic function, and overall wellbeing.

References

  1. Dietary Guidelines for Americans. https://www.dietaryguidelines.gov/
  2. World Health Organization — Healthy Diet. https://www.who.int/news-room/fact-sheets/detail/healthy-diet