Daily calorie target (BMR & TDEE)
Your maintenance calories are estimated from your Basal Metabolic Rate using the Mifflin-St Jeor equation, then scaled by an activity factor to get Total Daily Energy Expenditure.
FITXP provides general wellness and nutrition estimates for informational purposes only. It is not medical advice, diagnosis, or treatment, and its calculations are estimates that vary between individuals. Always consult a qualified healthcare professional before making decisions about your diet, exercise, or health conditions such as diabetes.
The recommendations, calculations, and reports in FITXP are based on the published sources below. Tap any link to read the source.
Safe weight-loss & weight-gain rate
FITXP warns you when a goal exceeds a safe pace. Gradual weight loss of about 0.5–1 kg (1–2 lb) per week is the generally recommended range.
Calories per kilogram of body weight
Calorie adjustments for your goal assume roughly 7,700 kcal per kilogram (~3,500 kcal per pound) of body-weight change — a widely used planning estimate. Real results vary between individuals.
Protein target
Protein recommendations of roughly 1.6–2.2 g per kg of body weight are based on sports-nutrition position stands for active individuals.
Fiber, sugar, sodium & cholesterol targets
Fiber is targeted at about 14 g per 1,000 kcal, added sugar below ~10% of calories, sodium below 2,300 mg/day, and cholesterol as a general upper guide — all following U.S. federal dietary guidance.
Daily water goal
Water goals are estimated from body weight (around 35 ml per kg) and adjusted for activity, consistent with published adequate-intake references for total water.
Daily steps & physical activity
Step goals encourage regular physical activity in line with public-health recommendations for adults.
Estimated blood sugar impact & post-meal walks
The blood-sugar impact score is a relative estimate based on the carbs, sugar, fiber, protein, fat, and timing of your logged food — it is not a glucose reading. The estimated spike reduction from a short post-meal walk is based on research showing light walking after eating lowers post-meal blood glucose.
- Buffey AJ, et al. The Acute Effects of Interrupting Prolonged Sitting with Light-Intensity Walking on Postprandial Glycemic Control. Sports Med. 2022.
- Reynolds AN, et al. Advice to walk after meals is more effective for lowering postprandial glycaemia than advice not specifying timing. Diabetologia. 2016.
Body fat percentage
Body fat percentage is a value you enter yourself; FITXP only stores and charts it. General body-fat categories for interpretation are published by fitness and exercise-science organizations.
Sources are provided for transparency and education. FITXP is not affiliated with and not endorsed by the organizations listed.