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Part of the CalcProMaster guides library · Calories, macros & kitchen math
Nutrition advice collapses without arithmetic: how many calories your body actually needs, how protein maps to body weight, and how a recipe scales from four plates to forty without the seasoning going wrong.
Nutrition math starts with TDEE: BMR × activity multiplier. For the calculators’ example adult — 70 kg, 30 years, 175 cm — Mifflin-St Jeor lands near 1,650 kcal BMR; a moderate multiplier of 1.55 brings TDEE to roughly 2,550 kcal. A 500 kcal daily deficit then predicts about half a kilogram of loss per week — slowly and noisily, not linearly.
Protein targets are simpler than supplement marketing suggests: 0.8 g/kg is the RDA floor for sedentary adults; 1.2–2.0 g/kg fits active training or ageing bodies. For an 80 kg lifter at 1.6 g/kg, that’s 128 g/day — spreadable across three meals; precision beyond that earns nothing.
BMR, activity multipliers and honest deficit math.
Cups, grams and millilitres — kitchen conversions that go wrong.
What BMI does and doesn’t say about a body.
BMR via Mifflin-St Jeor (10 × kg weight + 6.25 × cm height − 5 × age + sex offset), then × an activity factor from 1.2 (sedentary) to 1.9 (very active). That maintenance figure is what you adjust up or down.
The RDA floor is 0.8 g per kg of body weight; 1.2–2.0 g/kg supports active training or older adults. The protein need calculator applies your weight and goal directly.