How it works
First we estimate the energy your body uses at rest (your BMR) with the Mifflin-St Jeor equation, the formula most dietitians use. We multiply that by your activity level to get your maintenance calories: what you'd eat to stay the same weight.
For fat loss we take about 500 kcal a day off maintenance, which works out at roughly 0.5 kg a week. For building muscle we add about 250 kcal. We never suggest going below 1,200 kcal a day for women or 1,500 for men.
Macros
- Protein: 1.6 g per kg of body weight, or 1.8 g when losing fat or building muscle.
- Fat: about 30% of your calories.
- Carbohydrate: the rest, to fuel your training.
Who it isn't for
It's for healthy adults. If you're under 18, pregnant or breastfeeding, have a medical condition, or have a history of disordered eating, speak to your GP or a registered dietitian instead.