Understanding how your body uses energy is the foundation of smarter nutrition. FitChef applies proven science to estimate daily energy needs, then automatically builds meal plans that match your goals. Whether you want to lose weight, build strength, or simply stay balanced, our system turns evidence into structure you can live by. Every body is unique, and factors such as health, activity, and genetics always play a role.
How We Estimate Your Daily Energy Use
Resting Energy Expenditure (BMR)
Your resting energy expenditure, or Basal Metabolic Rate (BMR), reflects the calories your body burns while keeping you alive. Breathing, thinking, and maintaining core functions all count. FitChef bases its calculations on indirect calorimetry, the gold standard for measuring energy needs. In everyday use, we rely on the trusted Harris Benedict equation to estimate BMR using 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 (TDEE)
To estimate your total daily energy needs, FitChef multiplies your BMR by a Physical Activity Level (PAL) factor that reflects your lifestyle and workout habits:
- Sedentary: little or no activity (BMR × 1.2)
- Moderately active: exercise three to five days per week (BMR × 1.55)
- Very active: physical job or training six to seven days per week (BMR × 1.725)
- Extra active: physical job plus intense daily training (BMR × 1.9)
This gives your TDEE, or total daily energy expenditure, which represents the number of calories your body typically burns in a day. FitChef uses this baseline to design your personalized plan so your meals fit your real energy use, not a random average.
Adjusting Energy for Your Goals
Once your daily energy needs are known, FitChef fine tunes calories to match your specific goal:
- For weight loss, we apply a moderate calorie reduction. A gentle deficit remains the most reliable and sustainable path to fat loss.
- For muscle gain, a controlled calorie surplus provides enough fuel for new muscle growth and recovery.
These adjustments are designed to feel sustainable, not restrictive. Your results will depend on training experience, metabolism, and overall health. Please review our Health Disclaimer before making significant dietary changes.
How We Set Macronutrient Targets
After calculating calories, FitChef divides that energy across macronutrients — protein, fat, and carbohydrates — using evidence based nutrition guidelines. Think of these targets as flexible boundaries, not rigid rules.
Protein
Current research supports an intake of 1.3 to 1.8 grams per kilogram of body weight to maintain health, recovery, and performance. Higher intakes may benefit athletes, frequent exercisers, or those following calorie controlled plans.
- General population: 1.4 g/kg
- Endurance athletes: 1.6 g/kg
- Strength or mixed athletes: 1.8 g/kg
Fat
Fat intake averages about one gram per kilogram of body weight, contributing roughly 20 to 40 percent of total calories. This balance supports hormones, energy levels, and nutrient absorption while keeping meals satisfying.
Carbohydrates
After setting protein and fat targets, remaining calories go to carbohydrates, the body’s preferred fuel, especially around workouts and recovery. Your carbohydrate ratio naturally adapts to your training load and food preferences.
Food Selection and Meal Composition
FitChef focuses on nutrient dense, minimally processed foods that support long term health, satiety, and performance. Common foods in your plans include:
- Fresh vegetables and fruits
- Nuts and dried fruits
- Seeds and legumes
- Whole grain products
- Fish, seafood, and lean meats
This approach keeps your nutrition realistic and adaptable, built to fit your taste, schedule, and goals.
Recipe Variety and Personalization
Every week, our planner delivers new recipes shaped by your preferences, goals, and feedback. Variety is not just enjoyable; it improves nutrient coverage, gut health, and long term consistency. The system learns from your choices to make each plan more personal over time.
By combining validated nutrition science with real world meal planning, FitChef makes precision eating feel natural. You do not have to think about the math, because we already did it for you.