Calculator
Calories and macros
Get a starting calorie and macro target from your body, activity and goal. Then see exactly how Swoledex calculated it. Nothing is saved.
How this result is calculated
Resting burn (BMR) uses Mifflin–St Jeor. For male: 10 × kg + 6.25 × cm − 5 × age + 5. For female: the same equation with −161 at the end. The equation is from Mifflin MD, St Jeor ST, and others, “A new predictive equation for resting energy expenditure in healthy individuals,” American Journal of Clinical Nutrition, 1990.
Swoledex then multiplies BMR by an activity factor to estimate maintenance (TDEE): sedentary 1.2, light 1.375, moderate 1.55, high 1.725, very high 1.9. Those factors are the app’s, not part of the 1990 paper. The goal adjustment, the calorie floor, and the gram split are the app’s too. A saved plan in the app stays until you recalculate. This page does not store a plan.
The result is an estimate from the numbers you enter. It is not a medical prescription. There is no food database behind it.