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All nutritional targets shown are estimates based on established scientific formulas and guidelines. They are provided for general informational purposes only and do not constitute medical advice. Consult a qualified healthcare professional for personalized dietary guidance.
Basal Metabolic Rate (BMR)
BMR is estimated using the Harris-Benedict equation, revised by Roza and Shizgal.
Harris JA, Benedict FG (1918); Roza AM, Shizgal HM (1984)
Total Daily Energy Expenditure (TDEE)
Activity multipliers are based on the compendium of physical activities.
Ainsworth BE, et al. (2000)
Protein Recommendations
Protein targets based on ISSN position stand on protein and exercise.
Jäger R, et al. Journal of the International Society of Sports Nutrition (2017)
Fat Intake Range
Fat percentage based on Acceptable Macronutrient Distribution Range (AMDR).
Institute of Medicine (2005)
Fiber Recommendations
14g per 1,000 kcal per Academy of Nutrition and Dietetics guidelines.
Academy of Nutrition and Dietetics (2015)
Sodium Guidelines
2,300mg daily limit per USDA and American Heart Association recommendations.
USDA Dietary Guidelines 2020-2025
Calorie Deficit/Surplus
Based on general sports nutrition consensus for body composition goals.
Thomas DT, Erdman KA, Burke LM (2016)