How We Calculate Your Client's Daily Calorie Needs
When your clients install our mobile app and start using it, the initial daily calorie intake is calculated using a formula that takes into account their age, gender, activity levels, and health goals.
Calculation Method:
- We currently use the Harris-Benedict equation to determine daily calorie intake.
Note: This formula may change in the future.
What is the Harris-Benedict Equation?
The Harris-Benedict equation is a widely used formula that estimates an individual's Basal Metabolic Rate (BMR) and then adjusts it for physical activity levels to calculate daily calorie needs.
✅ Step 1: Calculate Basal Metabolic Rate (BMR)
We use the Harris-Benedict Equation to estimate the calories the body needs at rest.
- For Men:
- BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
- For Women:
- BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
The BMR is then multiplied by an activity factor to determine the total daily calorie requirement.
✅ Step 2: Apply Physical Activity Level (PAL)
We multiply the BMR by the client’s activity level to estimate how much energy they burn daily.
| Activity Level | PAL Factor | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise |
| Light | 1.53 | Light exercise 1–3 days/week |
| Moderate | 1.76 | Moderate exercise 3–5 days/week |
| Very active | 2.25 | Hard exercise 6–7 days/week |
| Extra active | 2.5 | Very hard training or physically demanding job |
✅ Step 3: Adjust for Health Goal
Then we adjust calories based on the goal selected:
| Goal | Adjustment |
|---|---|
| Weight loss | −500 kcal/day |
| Weight gain | +500 kcal/day |
| Maintenance | No adjustment |
These adjustments help clients reach their targets effectively and safely.
✅ Step 4: Assign Macronutrient Ratios
Macros are set based on the selected goal:
| Goal | Fat | Protein | Carbs |
|---|---|---|---|
| Weight loss | 30% | 30% | 40% |
| Strength gain | 20% | 35% | 45% |
| Maintenance | 25% | 35% | 40% |
Macro gram conversions
Fat (g) = (calories × fat%) ÷ 9
Protein (g) = (calories × protein%) ÷ 4
Carbs (g) = (calories × carbs%) ÷ 4
🔁 kcal vs kJ Conversion
Foodzilla supports both calorie units.
1 kcal = 4.184 kJ
We automatically convert based on your preference in settings.
If you would like us to use a different formula for your clients, please contact us. For any further assistance or questions, feel free to reach out through the green chat bubble. 🦄