Calories and macros,
with the equation showing.
Resting energy expenditure from Mifflin-St Jeor, the equation with the best validation in non-obese and obese adults, multiplied by an activity factor, then adjusted for your goal. Protein is set per kilogram of body weight because that is how the evidence is framed, not as a percentage.
DAILY TARGET
—How it’s calculated
REE (men) = 10 × kg + 6.25 × cm − 5 × age + 5 REE (women) = 10 × kg + 6.25 × cm − 5 × age − 161 Mifflin-St Jeor, 1990 TDEE = REE × activity factor (1.2 sedentary … 1.9 very active) Goal: cut −20% · maintain 0 · lean gain +10% Protein 1.6–2.2 g/kg (2.0 used) · fat 25% of calories · carbohydrate = remainder
Assumptions and limits
- Equations estimate; individual metabolic rate varies by roughly ±10%. Adjust by tracking weight over two to three weeks.
- Activity factors are the conventional Harris-Benedict multipliers and are the largest source of error. Most people overestimate.
- Protein at 2.0 g/kg sits inside the range meta-analyses support for resistance-trained adults; people with kidney disease should not use this default.
References
- A new predictive equation for resting energy expenditure in healthy individuals.Am J Clin Nutr 1990.PubMed 2305711 · doi:10.1093/ajcn/51.2.241
Literature retrieved from PubMed on October 18, 2026, favouring human studies and reviews. Numbered markers in the text show which paper supports which statement; uncited entries are background reading.