Meus Desafios (My Challenges) provides general wellness information and education on healthy habits. The calculations below are estimates based on public formulas and guidelines and do not constitute medical advice, diagnosis or treatment. Consult a healthcare professional before starting a diet or exercise program, especially if you have any health condition.
Calories and nutrition
Basal metabolic rate (BMR)
We estimate how many calories your body burns at rest from your weight, height, age and sex, using the Mifflin-St Jeor equation — the most accurate for the general population.
BMR = (10 × weight[kg]) + (6.25 × height[cm]) − (5 × age[years]) + s, where s = +5 (male) or −161 (female).
Source: Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition. 1990;51(2):241-247. View source
Total energy expenditure (activity factors)
We multiply the BMR by a physical-activity factor, based on how many workouts you do per week, to estimate your total daily calorie expenditure.
TDEE = BMR × factor. Factors: 1.2 (0–2 workouts/week, sedentary); 1.375 (3–5 workouts, light); 1.55 (6+ workouts, moderate).
Source: FAO/WHO/UNU. Human Energy Requirements. Report of a Joint Expert Consultation. FAO Food and Nutrition Technical Report Series No. 1. Rome, 2004. View source
Calorie goal (deficit / surplus)
To lose or gain weight, we adjust the calorie goal above or below your total expenditure. The pace you choose sets the size of the daily adjustment (roughly 7,700 kcal corresponds to 1 kg).
Goal = TDEE ± adjustment. Adjustment by pace: ±250 kcal/day (slow), ±500 kcal/day (recommended), ±750 kcal/day (fast).
Source: Hall KD, Sacks G, Chandramohan D, et al. Quantification of the effect of energy imbalance on bodyweight. The Lancet. 2011;378(9793):826-837. View source
Calorie safety floor (1,200 kcal)
We never recommend a goal below a safety floor, to avoid overly restrictive diets.
Final goal = max(calculated goal; 1,200 kcal). Low-calorie diets should not go below ~1,200 kcal/day without clinical supervision.
Source: National Institutes of Health (NHLBI). Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults. 1998. View source
Energy in macronutrients (Atwater factors)
We convert grams of protein, carbohydrate and fat into calories using the general Atwater factors.
1 g of protein = 4 kcal · 1 g of carbohydrate = 4 kcal · 1 g of fat = 9 kcal.
Source: FAO. Food energy — methods of analysis and conversion factors. FAO Food and Nutrition Paper 77. Rome, 2003. View source
Protein goal
We set your protein goal in proportion to your body weight, within the range associated with preserving muscle mass.
Protein = 1.6 g per kg of body weight. When weight is unknown, we use 30% of calories.
Source: Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine. 2018;52(6):376-384. View source
Fat and carbohydrate goal
We reserve a share of calories for fat and assign the remainder to carbohydrates, within the acceptable macronutrient distribution ranges (AMDR).
Fat = 25% of calories ÷ 9 kcal/g · Carbohydrate = (calories − protein − fat) ÷ 4 kcal/g. AMDR: fat 20–35%, carbohydrate 45–65%, protein 10–35%.
Source: Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). Washington, DC: National Academies Press; 2005. View source
Water
Water intake goal
We estimate your daily water goal from your body weight, capped to a safe range.
Goal = 35 ml per kg of body weight, capped between 1,500 ml and 4,000 ml per day.
Source: EFSA Panel on Dietetic Products, Nutrition, and Allergies. Scientific Opinion on Dietary Reference Values for water. EFSA Journal. 2010;8(3):1459. View source
Exercise
Physical activity goal
We set a daily goal of activity minutes according to your level, aligned with the weekly physical-activity recommendation for adults.
Daily goal: 30 min (0–2 workouts/week), 45 min (3–5), 60 min (6+). Equivalent to the recommendation of 150–300 min/week of moderate activity.
Source: World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behaviour. Geneva: WHO; 2020. View source
Sleep
Sleep goal
We recommend a sleep goal within the range indicated for adults, never below a floor of 6 hours.
Goal: 6 to 8 hours per night based on your current pattern (6 h floor). Recommendation for adults: 7–9 hours.
Source: Hirshkowitz M, Whiton K, Albert SM, et al. National Sleep Foundation's sleep time duration recommendations: methodology and results summary. Sleep Health. 2015;1(1):40-43. View source
General
Body Mass Index (BMI)
We calculate BMI as a weight-range reference. It is used only as a support signal (for example, to restrict aggressive weight-loss paces) and not as a diagnosis.
BMI = weight[kg] ÷ (height[m])². WHO classification: <18.5 underweight; 18.5–24.9 healthy range; 25–29.9 overweight; ≥30 obesity.
Source: World Health Organization. Body mass index (BMI). WHO — A healthy lifestyle. View source