nourish by numbers.
A thoughtful approach to energy, macros, and nourishing with intention.
your numbers, your nourishment.
understand the calculation.
Estimated energy used at rest. Not a recommended calorie intake.
Estimated daily energy expenditure at your selected activity level.
break it down by meal.
energy needs can evolve.
This comparison holds age, height, and activity factor constant. It cannot account for future changes in body composition, movement, or metabolic adaptation. The difference is not a recommended daily deficit or surplus.
These numbers are estimates, not promises. Revisit them when your weight, activity, or circumstances meaningfully change. Pay attention to energy, hunger, recovery, performance, and longer-term trends. Avoid changing intake based on a single day's scale reading.
Educational use only. This tool uses the Mifflin–St Jeor resting energy equation with conventional activity multipliers to estimate maintenance energy. The 10% adjustment is an illustrative planning scenario, not an individualized nutrition prescription or a guarantee of weight change. Intended for adults ages 19–100; not intended for pregnancy, lactation, eating-disorder recovery, or conditions requiring specialized nutrition care. For individualized recommendations, consult a registered dietitian.