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The calculator estimates how much energy your body uses in a day and turns that into a practical daily target. It starts from your basal metabolic rate — the calories you burn at complete rest, derived from your age, sex, height and weight — then scales it by how active you are, from desk-bound to physically demanding work or daily training. That gives your maintenance requirement. Your goal is applied on top: a moderate deficit for fat loss, a surplus for muscle gain, or maintenance to hold steady. The result is split into protein, carbohydrate and fat targets, because the same calorie count produces very different outcomes depending on how it is composed.
Any calculator gives an estimate, not a measurement. Predictive equations are typically within about ten per cent of a person's true expenditure, and they cannot see thyroid function, medication, insulin resistance, sleep debt or how much you move outside deliberate exercise. Treat the number as a well-informed starting point: follow it for two to three weeks, track your weight and energy honestly, and adjust from what actually happens rather than from the equation.
Anyone who is pregnant or breastfeeding, managing diabetes, kidney or liver disease, recovering from surgery, or living with a history of disordered eating should have a plan built for them rather than generated from a formula. The same applies if you are on insulin or medication whose dose depends on what you eat.
Talk to a SecondMedic nutritionist to turn these numbers into a plan built around your health, not just your body weight.
