Methodology

Understanding your body’s daily energy use is the foundation of personalized nutrition. FitChef applies proven scientific methods to estimate energy needs and then adapts meal plans to your goals — whether you want to lose weight, build muscle, or maintain balance. The calculations below are based on scientific evidence and should be viewed as guidelines; every person’s needs will vary depending on factors like health status, activity level, and genetics.

Energy Expenditure Calculation

Resting Energy Expenditure

Resting energy expenditure, or Basal Metabolic Rate (BMR), reflects the calories your body burns at rest. FitChef bases its calculations on indirect calorimetry, the gold standard for measuring energy needs.

In practice, we use the time-tested Harris-Benedict formula, which estimates BMR from gender, weight, height, and age:

For men: BMR = 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) − (6.755 × age)

For women: BMR = 655.0 + (9.563 × weight in kg) + (1.850 × height in cm) − (4.676 × age)

Total Energy Expenditure

To estimate total daily energy needs, BMR is multiplied by a Physical Activity Level (PAL) factor:

• Sedentary: little or no activity — BMR × 1.2
• Moderately active: exercise 3–5 days per week — BMR × 1.55
• Very active: physical job or training 6–7 days per week — BMR × 1.725
• Extra active: physical job plus intense daily training — BMR × 1.9

Adjusting Energy for Your Goals

• For weight loss, calorie restriction is applied — the single most important factor for fat loss.
• For muscle gain, a calorie surplus provides the energy needed for new muscle growth.

These adjustments are general strategies. Your individual response may vary, and factors like metabolism, training history, and medical conditions can affect results. Please review our full Health Disclaimer before making significant changes to your diet or training.

Macronutrient Calculations

FitChef sets macronutrient targets using evidence-based guidelines, designed to provide a balanced framework rather than fixed prescriptions.

Protein

Research shows an intake of 1.3–1.8 g per kg of body weight supports health and performance. Higher intakes often benefit athletes, people training regularly, and anyone on a calorie-restricted diet.

• Non-athletes: 1.4 g/kg
• Endurance athletes: 1.6 g/kg
• Strength or mixed athletes: 1.8 g/kg

Fat

A standard of 1 g/kg body weight is applied, generally equaling 20–40% of total daily calories.

Carbohydrates

After protein and fat needs are set, the remaining calories are allocated to carbohydrates, which fuel training and recovery.

Food Selection in FitChef Meal Plans

FitChef emphasizes nutrient-dense, minimally processed foods that support long-term health and performance. Typical ingredients include:

• Fresh vegetables and fruits
• Nuts and dried fruits
• Seeds
• Legumes
• Whole-grain products
• Fish and seafood

Recipe Variety

Our smart meal planner delivers new and varied recipes every week, tailored to your preferences and goals. A diverse diet not only improves nutrition quality but also keeps eating enjoyable and sustainable.