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Calorie calculator

Your calorie needs. Clearly explained.

Resting energy, everyday life and pace – the same calculation as in the app, step by step. No sign-up. For adults, not a diagnosis.

Physical basis
Age
28 years
Height
170 cm
Weight
68 kg
Everyday life including your usual training
On your feet a lot or 2⁠–⁠3 workouts a week
Goal
Pace
Your starting value
2,100kcal per day
≈ − 0.2 kg a week · no target date
Basal metabolic rate1,442 kcal
Everyday activity and training · × 1.6+ 865 kcal
Lose weight · Gentle · − 10%, max. 300− 231 kcal
Rounded to 50 kcal+ 24 kcal
Protein105 g
Carbs263 g
Fat70 g
Starting value based on the Mifflin-St Jeor formula, not medical advice. Never below your basal metabolic rate and never below 1,500 kcal. myfoody doesn’t calculate an automatic value during pregnancy or breastfeeding, for minors or with eating disorders.
Training doesn’t count twice.Your usual training is already part of your activity factor. You see workouts from Apple Health or Health Connect in your day – but they don’t raise your goal a second time. Watches are often off by 20% or more on energy burned.Source: Shcherbina et al., 2017
An honest look every Monday.The weekly check compares your weight trend with your pace. If it doesn’t fit, it suggests a small adjustment – you decide.
You’re losing weight a little faster than planned. Suggestion: 2,200 instead of 2,100 kcal.

How it is calculated

  1. Resting energy (Mifflin-St Jeor): 10 × weight in kg + 6.25 × height in cm − 5 × age + 5 (male basis) or − 161 (female basis).
  2. Everyday factor: 1.4 mostly sitting, 1.6 moderately active, 1.8 active, 2.0 very active. Your usual training is included.
  3. Pace: to lose weight myfoody subtracts 10, 15 or 20 % – at most 300, 500 or 750 kcal. To build, it adds 5 or 10 %.
  4. Rounding and floor: rounded to 50 kcal, never below resting energy and never below 1,500 kcal.

Sources

  1. Mifflin MD, St Jeor ST et al. (1990): A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition 51(2).
  2. German Nutrition Society (DGE): Reference values for energy.
  3. Shcherbina A et al. (2017): Accuracy in wrist-worn, sensor-based measurements of heart rate and energy expenditure. Journal of Personalized Medicine 7(2).

Your starting target in the app.

With a weekly check-in that adapts to your real progress.

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