Understanding the science behind your personalized nutrition recommendations
Important Note
Calistant is not a medical application. We do not offer medical advice. Any and all recommendations should be viewed as suggestions. Always consult with a healthcare professional before making significant changes to your diet, nutrition, or physical activity plan.
This page explains:
How we calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE)
How your macronutrient goals are set
How our AI adapts these numbers over time
The scientific sources we follow
Basal Metabolic Rate (BMR)
BMR represents the minimum energy your body needs to maintain basic physiological functions at rest. We use the Mifflin-St Jeor equation, which is considered the most accurate for most people.
We calculate BMR using the Mifflin-St Jeor Equation, which is one of the most accurate formulas validated in nutritional science:
For men:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
For women:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Source
Mifflin MD et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. View on PubMed
Total Daily Energy Expenditure (TDEE)
TDEE estimates how many calories you burn in a full day, including exercise and daily activities. We multiply your BMR by an activity factor:
Activity Level
Multiplier
BMR × 1.2
BMR × 1.375
BMR × 1.55
BMR × 1.725
BMR × 1.9
This gives us your baseline calorie needs to maintain your current weight.
Source
NIH Body Weight Planner. View on NIDDK.gov
Goal-Based Calorie Adjustments
Based on your selected goal, we adjust your TDEE:
Fat Loss: TDEE - 300-500 calories (moderate deficit)
Maintenance: TDEE (no adjustment)
Muscle Gain: TDEE + 200-400 calories (moderate surplus)
We personalize this based on your experience level, current body weight, and training history.
Macronutrient Targets
Your daily calories are split into macros (Protein, Carbs, Fat) based on:
Your goal type
Your body weight
Your activity level
General macro rules we use:
Protein: 1.6–2.2g per kg of body weight (higher for fat loss & athletes)
Fat: ~25–30% of daily calories
Carbs: Remaining calories after protein & fat are set
Source
Micronutrient Guidance
While we don't prescribe specific daily values for every vitamin and mineral, Calistant highlights key micronutrients (like iron, folate, B12, vitamin D, etc.) based on:
USDA Recommended Daily Values
User-reported health goals
How Our AI Improves These Targets
Once your base plan is created, Calistant doesn't stop there. Our AI assistant continuously learns from:
Your actual food logs
Your meal times and consistency
Whether you're under/over-eating certain macros
Trends over 7/30/90 days
It then offers:
Goal adjustments (e.g., increase carbs on workout days)
Suggestions for food quality (e.g., "You're low on fiber this week")
Nudges for hydration, micronutrient balance, or consistency
We call this Adaptive Nutrition, and it makes Calistant more personal over time.
Transparency and Accuracy
We don't invent numbers — everything in your plan is based on:
Peer-reviewed nutritional science
Public health guidelines (NIH, WHO, USDA)
Ongoing feedback from verified users
We cite publicly available, open-access, and authoritative sources. Our system builds on known scientific consensus and presents it transparently — not as proprietary medical advice.
Want to Dive Deeper?
Explore the references we use to build your plan:
Source
If you have questions about your current calorie or macro target, feel free to reach out to our team at hi@calistant.com
