Nutrition Content Bundle • Page 1

Calories, Goals, and a Simple Eating Plan

This tool estimates your BMR (calories your body uses at rest) and TDEE (BMR adjusted for activity), using the same Mifflin–St Jeor equation and activity multipliers published by NASM. It then suggests a calorie target for weight gain/loss, capped at 2 lb/week.

Calorie calculator (NASM-style)

Tip: you can type 5'10" or 178 cm.
Tip: you can type 180 lb or 82 kg.
Estimated BMR
— kcal/day
Estimated TDEE
— kcal/day
Suggested target (capped at 2 lb/week)
— kcal/day
Estimated daily change vs. TDEE
— kcal/day
Rule of thumb: ~500 kcal/day ≈ 1 lb/week; ~1000 ≈ 2 lb/week.
Important: This is educational, not medical advice. If you have a medical condition, are pregnant, have a history of disordered eating, or are unsure what’s safe for you, talk to a licensed clinician. Also: scale changes can lag because water weight fluctuates day to day.

Sources: NASM calorie calculator formulas & activity multipliers; Harvard Health on minimum calorie intakes; AHA sugar & saturated fat guidance; Mayo Clinic on safe weekly weight change.

Build a calorie-aware eating plan (4 priorities)

Simple rule: start with the top priority. Add the next one only when you have bandwidth.

  1. Calories: hit your daily calorie goal most days.
  2. Protein: aim for a daily protein target (see suggestions below).
  3. Added sugar: try to stay under a daily limit.
  4. Saturated fat: try to stay under a daily limit.

Suggested targets (simple)

  • Calories: use the calculator above. For weight loss, avoid extreme restriction.
  • Protein: a simple heuristic is to aim for grams of protein roughly near your goal bodyweight (lbs). (Many models exist.)
  • Added sugar: AHA suggests ~25g/day (women) and ~36g/day (men) as a practical limit.
  • Saturated fat: AHA suggests keeping saturated fat under ~6% of total calories.

New (optional): Vegetarian / vegan options

On the restaurant search page, you’ll be able to filter for menu items that are labeled as vegetarian or vegan by the restaurant. Always confirm ingredients and cross-contact policies with the restaurant.

Links (the “why”)