Your numbers
Daily energy and macros
For anyone under 18 the calculator shows no targets: the energy formulas are made for adults, and a growing body's needs are best read by a doctor, a school nurse or a registered dietitian.
- Basal metabolic rate
- Daily energy use (TDEE)
Goal
On a wide screen all four goals stand side by side; the one you pick sets the sample day below.
Fat loss
20% under daily energy use
kcal a day
Held at the floor
- Protein
- Carbohydrate
- Fat
Body recomposition
5% under daily energy use
kcal a day
Held at the floor
- Protein
- Carbohydrate
- Fat
Maintenance
Daily energy use
kcal a day
Held at the floor
- Protein
- Carbohydrate
- Fat
Lean muscle gain
10% over daily energy use
kcal a day
Held at the floor
- Protein
- Carbohydrate
- Fat
A BMI under 18.5 is below the WHO adult range. Before eating less to lose weight, talk to a doctor; and if food or weight has become a struggle, the Academy for Eating Disorders lists help by country.
A sample high-protein day
| Food | Portion | Protein |
|---|---|---|
| Total |
Every food in the plant-forward day is plant-based.
Protein per 100 g is the USDA FoodData Central figure the StatBlockFit app's own food catalog uses. The sample plans protein only: the rest of the day's energy comes from whatever else you eat.
Estimates from published formulas, not medical advice. Real energy use varies by a few hundred kilocalories either way, and a few weeks of logging what you eat and how your weight moves tells you more than any formula.
How the numbers are made
Basal metabolic rate comes from the Mifflin-St Jeor equation (1990): ten times your weight in kilograms, plus 6.25 times your height in centimetres, minus five times your age, plus 5 for men or minus 161 for women. With sex not stated the calculator uses the lower constant, which gives the more cautious answer.
Daily energy use, or TDEE (total daily energy expenditure), is the basal rate times an activity factor. The factor is read from your training days and your steps together: each answer is worth from 0 to 3 points, and the total picks one of five levels. Reaching the top level takes both the most training and the most walking, because an activity factor set too high is the commonest way a calculator overstates energy use.
| Training days | Under 5,000 | 5,000 to 8,000 | 8,000 to 12,000 | Over 12,000 |
|---|---|---|---|---|
| 0 to 1 | Sedentary, × 1.2 | Light, × 1.375 | Light, × 1.375 | Moderate, × 1.55 |
| 2 to 3 | Light, × 1.375 | Light, × 1.375 | Moderate, × 1.55 | Active, × 1.725 |
| 4 to 5 | Light, × 1.375 | Moderate, × 1.55 | Active, × 1.725 | Active, × 1.725 |
| 6 to 7 | Moderate, × 1.55 | Active, × 1.725 | Active, × 1.725 | Very active, × 1.9 |
Each goal adjusts daily energy use, and sets protein by body weight:
| Goal | Energy target | Protein per kg |
|---|---|---|
| Fat loss | 20% under daily energy use | 2.0 g |
| Body recomposition | 5% under daily energy use | 1.8 g |
| Maintenance | Daily energy use | 1.6 g |
| Lean muscle gain | 10% over daily energy use | 1.8 g |
Fat gets at least 0.6 g per kilogram, and carbohydrate fills what is left of the target. If protein and fat alone would pass the target, both are scaled down together so every number can be reached. These are the formulas the StatBlockFit app uses for its own targets; the calculator runs the app's code.
The floor it never goes under
Whatever the goal, the target is never lower than the greater of your basal metabolic rate and 1,200 kcal for women or 1,500 kcal for men (1,500 kcal when sex is not stated). If a goal asks for less, the calculator raises it and says so. Fat loss here asks for more protein, never for a smaller and smaller number.
If food or weight has become a struggle, the Academy for Eating Disorders lists help by country.
Body recomposition
Recomposition means losing fat and building muscle over the same months. It is most often seen in people new to lifting, coming back after a break, or carrying more fat, and it asks for steady strength training and plenty of protein. The calculator sets it 5% under daily energy use with 1.8 g of protein per kilogram, close enough to maintenance for training to keep progressing.
The sample high-protein day
The sample day is made from foods in the app's catalog: a classic line (chicken, Greek yogurt, eggs, tuna, cottage cheese, milk) and a plant-forward line (tofu, lentils, tempeh, soy milk, vital wheat gluten, edamame). A target under 100 g of protein uses four of the foods, one under 160 g five, and a larger one all six. Portions are rounded to easy steps, the total lands within 5% or 3 g of the target, and a target over 250 g is covered up to 250 g so every portion stays a normal size. It is one way to reach the number, not a meal plan.
Next steps
Want BMI and a character sheet to download? Try the Base Stats calculator. Looking for meals that carry the protein? The Tavern has high-protein recipes with their numbers. To track these targets day by day, use the web app or the StatBlockFit app.
Questions
What is TDEE?
Total daily energy expenditure: the energy you use in a day, at rest and moving. This calculator estimates it as your basal metabolic rate times an activity factor from 1.2 to 1.9, read from your training days and your steps. It is an estimate, and real use varies by a few hundred kilocalories either way.
How much protein do I need?
The calculator asks for 1.6 g per kilogram of body weight for maintenance, 1.8 g for body recomposition and lean muscle gain, and 2 g for fat loss, because protein helps keep muscle while you eat below what you use. These are common starting points, not a prescription.
What is body recomposition?
Losing fat and building muscle over the same months, with steady strength training and plenty of protein. The calculator sets it 5% under daily energy use, close to maintenance, with 1.8 g of protein per kilogram.
How big is the fat loss target?
20% under your daily energy use, and never below the floor. The calculator does not predict how fast your weight will change: water and food in the body move the scale from day to day, and StatBlockFit never scores a rate of weight change.
Why will it not give me a lower calorie target?
The target never goes below the greater of your basal metabolic rate and 1,200 kcal (female) or 1,500 kcal (male, or not stated). Eating below that is not something a fitness app should prescribe. If food or weight has become a struggle, the Academy for Eating Disorders lists help by country.
Is this medical advice?
No. It is general information from published formulas. If you are pregnant, under 18, have a medical condition or have had an eating disorder, talk to a doctor or a registered dietitian before you change how you eat.