The numbers behind your plan.
BMI
Body mass index = weight in kilograms ÷ height in metres squared. The standard adult reference range is 18.5–24.9. BMI is a screening measure, not a diagnosis, a body-fat test or a measure of fitness. This tool is limited to adults aged 20–78.
Resting energy and TDEE
We use the Mifflin–St Jeor resting energy equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for male, or −161 for female. Sex is used only for this equation.
Estimated daily energy expenditure (TDEE) = resting estimate × an activity multiplier. The multiplier starts at 1.2 for mostly sitting and no workouts. Add 0.15 for 1–2 weekly workouts, 0.30 for 3–4, or 0.45 for 5+. Daily movement adds 0.10 for mixed sitting/standing or 0.20 for an active day. The final multiplier is capped at 1.9. These are practical, approximate activity assumptions, not a validated prediction for every individual.
Goal targets
The starter target is 15% below estimated maintenance for fat loss, estimated maintenance for building muscle and losing fat, or 10% above maintenance for muscle gain. Muscle gain also requires appropriate strength training. These are conservative product defaults, not a guarantee or individual clinical recommendation. Fat-loss and muscle-gain targets round to the nearest 10 kcal.
We do not automatically generate weight-loss plans below BMI 18.5, or plans below 1,600 kcal for male / 1,400 kcal for female, or above 4,200 kcal. These are review boundaries for this tool. Pregnancy, breastfeeding, medically prescribed diets and eating-disorder support require individual care.
Meals and portions
A deterministic recipe library produces a one-day educational starter plan. It does not use a generative AI model. Portions scale to your estimated calories, diet preference and selected exclusions. Nutrient values are approximate food-composition estimates; energy is calculated using 4 kcal/g protein, 4 kcal/g carbohydrate and 9 kcal/g fat. Branded products and preparation differ. Macros are estimated from the selected foods. For building muscle and losing fat, portions aim for 2.5 g protein per kg of body weight up to 35% of energy, with about 30% or more of energy from fat. The remaining energy comes from carbohydrates.
When you list foods you want to keep, the tool matches them to ingredients in its recipe library. Compatible matches can replace similar ingredients before portions are calculated. Your plan lists the foods included and any requests it could not use.
Cooked/drained weights are used unless an ingredient is explicitly marked dry. The shopping list totals these same edible weights, not raw purchase weights. The tool filters recognized foods and tagged allergens. It asks for a clearer food name when an exclusion cannot be identified. Check ingredient labels and cross-contact warnings.