Methodology

With a FitChef Premium account, you receive complete weekly meal plans precisely tailored to your personal energy needs and an optimal macro distribution. Below, we explain the methods FitChef uses to calculate your calorie and macro requirements. This scientifically-backed customization is the foundation of your success.

Energy Expenditure Calculation

Resting Energy Expenditure

To calculate BMR (Basal Metabolic Rate), or resting energy expenditure, FitChef uses indirect calorimetry. This is the most reliable method for measuring and prescribing energy needs.

The Harris-Benedict formula, over 100 years old, remains the gold standard and is widely applicable. It calculates resting energy expenditure based on 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 calculate total energy expenditure, BMR is multiplied by a Physical Activity Level (PAL) index:

Sedentary or minimal activity: BMR × 1.2
Moderately active (3-5x per week exercise): BMR × 1.55
Very active (active job or 6-7x per week exercise): BMR × 1.725
Extra active (active job and 6-7x per week exercise): BMR × 1.9

Adjusted Energy Intake for Weight Goals

Calorie restriction is applied to lose weight, the key factor in successful weight loss.
A calorie surplus is the best strategy for building muscle mass.

Macro Requirements Calculation

FitChef uses the following values for macro calculations:

Proteins

Scientific studies suggest a protein intake of 1.3-1.8 g/kg body weight is optimal. Individuals who exercise regularly or follow a calorie-restricted diet benefit from higher protein intake compared to non-athletes or those without restrictions.

Non-athletes: 1.4 g/kg body weight
Endurance athletes: 1.6 g/kg body weight
Other athletes: 1.8 g/kg body weight

Fats

FitChef applies a standard of 1 g/kg body weight, which aligns with 20-40% of total energy intake.

Carbohydrates

The remaining calories, after accounting for protein and fat needs, are allocated to carbohydrates.

Food Selection in FitChef Meal Plans

FitChef prioritizes healthy nutrition by avoiding processed products and focusing on unprocessed, high-quality ingredients that positively impact our customers' health. Examples include:

Vegetables and fruits
Nuts and dried fruits
Seeds
Legumes
Whole-grain products
Fish

Recipe Variety

Thanks to our smart menu planner, we provide a wide variety of recipes every week, tailored to the personal needs and preferences of our customers. A varied diet improves the quality of nutrition and overall health.