Citations

How we make recommendations

Last updated: September 2, 2026

myFoodie estimates a daily calorie target and macronutrient plan from the information you enter during onboarding (sex, age, height, weight, activity level, and goal). These numbers are a starting point you can edit at any time. They are for general information only and are not medical advice.

1. Daily calorie calculation

We first estimate basal metabolic rate (BMR) with the Mifflin-St Jeor equation, a widely used method for resting energy expenditure in healthy adults:

• Male: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
• Female: 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

Source: Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241–247.

2. Activity adjustment (TDEE)

BMR is multiplied by a physical activity factor to estimate total daily energy expenditure (TDEE):

• Sedentary (little to no exercise): 1.2
• Lightly active (1–3 days/week): 1.375
• Moderately active (3–5 days/week): 1.55
• Very active (6–7 days/week): 1.725
• Super active (intense daily exercise or physically demanding work): 1.9

Estimated calorie needs by age, sex, and activity are also described in the Dietary Guidelines for Americans .

3. Goal adjustment

After TDEE, we apply the calorie adjustment you chose with your goal (lose, maintain, or gain). The daily calorie total shown in the app is TDEE plus that adjustment. You can change the calorie number at any time.

4. Macronutrient ratios

Protein, carbohydrate, and fat targets are a percentage of your daily calories, using common goal-based splits (higher protein for weight loss or gain, more balanced for maintenance). These stay within the Acceptable Macronutrient Distribution Ranges described in the Dietary Guidelines for Americans (protein about 10–35%, carbohydrate 45–65%, fat 20–35% of calories), with protein sometimes set toward the higher end for a selected goal. Energy values used: protein 4 kcal/g, carbohydrate 4 kcal/g, fat 9 kcal/g.

5. Fiber

The default fiber target is 35 grams per day. That sits within commonly cited adult fiber guidance of about 25–38 grams per day, and the Dietary Guidelines recommendation of about 14 grams of fiber per 1,000 calories.

Source: Dietary Guidelines for Americans .

6. Added sugar

The default sugar maximum is 10% of daily calories, expressed in grams (calories ÷ 40, because sugar provides 4 kcal per gram). This follows the World Health Organization recommendation that free sugars stay below 10% of total energy intake.

Source: WHO Healthy Diet guideline .

7. Meal calorie split

The daily calorie total is then divided across meals as a convenience split (for example breakfast 25%, lunch 25%, dinner 20%, with smaller snacks). This is a planning aid, not a medical requirement. You can edit meal calories in the app.

8. Source list

• Mifflin-St Jeor equation (Am J Clin Nutr, 1990) — basal metabolic rate / calorie calculation
• Dietary Guidelines for Americans — calorie needs, macronutrient ranges, and fiber
• WHO Healthy Diet guideline — added / free sugar limit

9. Important

These estimates are for general information and self-tracking. They are not a diagnosis, treatment, or a substitute for advice from a doctor or registered dietitian. Talk to a healthcare professional before making diet, weight, or health changes, especially if you have a medical condition, are pregnant, or take medication.

Questions? Email myfoodieapp.contact@gmail.com or visit our Contact page.