What This Number Actually Is
Your calorie target is not a verdict, it is a hypothesis. It starts from your Total Daily Energy Expenditure, the calories your body burns in a real day, then adjusts up or down based on your goal. Eating at that number maintains your current weight. A moderate deficit below it produces fat loss. A modest surplus above it supports building muscle.
1. BMR (Mifflin-St Jeor): 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5 (men) or - 161 (women)
2. TDEE = BMR × Activity Multiplier
3. Fat loss target = TDEE × 0.82 | Muscle gain target = TDEE × 1.10
This is the exact calculation the SanoobFit app uses to build a real member's nutrition plan, down to the same rounding.
Consistency, not intensity or perfection, is the mechanism of change. The number below is a starting point to test for two to three weeks, not a target to hit perfectly every single day. Someone who eats close to their number most days, most weeks, will out-progress someone chasing an exact number some days and abandoning it on others.
Inside SanoobFit's APEX system, showing up at your target consistently is tracked as the Nutrition Adherence standard. Real, sustained adherence is a requirement for advancing out of Stage 1, Foundation, and it is central to the Recomposition program.
A Number Alone Is Not a Plan
The SanoobFit app turns this target into real meals, real tracking and a plan that adjusts as you go, free to start.
Build My Free PlanFrequently asked questions
How many calories should I eat a day?
What is a calorie deficit?
This tool gives an estimate to guide your plan. It is not a diagnosis and does not replace advice from your own doctor, especially if you have a medical condition affecting your metabolism or nutrition needs.