How it works
Resting energy uses the Mifflin–St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, plus 5 for men or minus 161 for women. This is multiplied by an activity factor from 1.2 to 1.9.
Weight loss uses a 500 kcal daily deficit, never below your resting energy or 1,200 kcal (women) and 1,500 kcal (men). Protein is 1.2 g/kg to maintain and 1.6 g/kg to lose fat or build muscle. Fat is 30% of energy, carbohydrates fill the rest, and fibre is 14 g per 1,000 kcal.
| Nutrient (adults 19–50) | Men | Women |
|---|---|---|
| Calcium | 1,000 mg | 1,000 mg |
| Magnesium | 400–420 mg | 310–320 mg |
| Iron | 8 mg | 18 mg |
| Vitamin D | 15 µg (600 IU) | 15 µg (600 IU) |
| Vitamin B12 | 2.4 µg | 2.4 µg |
| Zinc | 11 mg | 8 mg |
Common questions
How many calories should I eat a day?
Estimate resting energy with the Mifflin–St Jeor equation and multiply by your activity level. A 30-year-old man who is 174 cm and 72 kg with light activity needs about 2,400 kcal a day to maintain weight.
How much protein do I need per day?
The minimum for adults is 0.8 g per kg of body weight. People who exercise regularly, are losing weight or are over 65 often benefit from 1.2 to 1.6 g per kg, spread across meals.
How much vitamin D, B12 and calcium do adults need?
Most adults need 15 µg (600 IU) of vitamin D, 2.4 µg of vitamin B12 and 1,000 mg of calcium a day. People over 70 need 20 µg of vitamin D, and women over 50 need 1,200 mg of calcium.
Do vegetarians and vegans need supplements?
Vegans need a reliable source of vitamin B12, from fortified foods or a supplement. Vegetarians and vegans also need about 1.8 times more iron because iron from plants is absorbed less well.
How does the meal plan split calories?
Breakfast gets 25% of the day's energy, lunch 35%, a snack 10% and dinner 30%. Each dish is scaled to its meal's share, and you can swap dishes with a tap.