To calculate your calories, MealPrepPro uses the Harris–Benedict equation revised by Roza and Shizgal in 1984. This takes your BMR (Basal Metabolic Rate - the number of calories your body would burn if you just sit on the couch all day) and your TDEE (Total daily energy expenditure from your activity level).
Your BMR is calculated using your age, weight, height and gender.
Your TDEE is estimated by taking your BMR and then multiplying this number based on your activity level:
- 1.2x = sedentary (little or no exercise)
- 1.375x = mildly active (light exercise/sports 1 to 3 days per week)
- 1.55x = moderately active (moderate exercise/sports 3 to 5 days per week)
1.725x = heavily active (hard exercise/sports 6 to 7 days per week)
- 1.9x = extremely active (very hard exercise/sports 6 to 7 days per week and physical job)
For most people, who for the majority of the day are working from a desk, we generally recommend choosing either sedentary or mildly active.
After calculating BMR and TDEE, MealPrepPro then adjusts this number based on your fitness goal. If your goal is to lose weight, MealPrepPro will have a 20% calorie deficit. This means, 20% less calories per day.
It's important to note that these numbers are estimates. All bodies are different and will respond differently. The best thing to do is to try a certain calorie level, see how you get on and then adjust if necessary.
To maintain your privacy, MealPrepPro stores your age, weight, height and gender on your iCloud. We only use this information to calculate your calories.
Sources and research
If you're interested in reading more the Harris–Benedict equation or basal metabolic rate, we recommend the following research: