An estimate for adults, not medical advice. Nothing you type leaves your device.
How it works
This is the same calculation the Kolvi app uses to set your plan. It starts from your daily calories (Mifflin-St Jeor and your activity), then:
- To lose, it takes off what your pace needs (about 7,700 calories per kg of body fat), but never more than a quarter of what you use, never more than 1% of your weight a week, and never below 1,200 calories a day for women or 1,500 for men.
- To gain, it adds 250 to 500 calories a day, so most of the gain is muscle rather than fat.
- Protein is set per kg of body weight, from 1.2 g to keep your weight up to 1.6 to 2.0 g while losing, to protect muscle. If your BMI is over 30, it uses the weight at a BMI of 25.
- Fat is a share of calories (22 to 40% by style). Carbs fill the rest. Fibre is 14 g per 1,000 calories.
The US National Academies’ healthy ranges are 10–35% of calories from protein, 20–35% from fat and 45–65% from carbs. Lower-carb styles go below the carb range on purpose.
When not to use it
It is for adults. It does not give a plan during pregnancy or breastfeeding, or a weight-loss target if your BMI is under 18.5. If you have kidney disease or another condition that affects what you eat, protein is kept at 1.2 g per kg. Check any plan with your doctor or dietitian.
Sources
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 1990;51:241–7. doi
- National Heart, Lung, and Blood Institute. Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults. NIH, 1998.
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, 2005. nap.edu
- Jäger R, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr 2017;14:20. doi