Eating for a goal: calorie/macro target and a weekly plan

The “Eating for a goal” section (Pro) calculates your daily target for calories, protein, fat and carbs and helps you eat for your goal: lose, gain or maintain weight. 1. “Profile and goal”: sex, date of birth, height, current and target weight, activity, pace and number of meals. You can take a diet into account and exclude allergens and specific ingredients (for example, peanuts or shrimp). 2. The target uses the Mifflin-St Jeor formula multiplied by an activity factor; to lose weight a safe deficit is subtracted (no more than 1 kg a week), to gain — a surplus is added. The target never goes below 1200 kcal for women and 1500 kcal for men. Details are in the “How is the target calculated?” block on the page. 3. Then two ways: “Choose dishes myself” — in the “Meal plan” each day shows “actual / target”, and a portion size is suggested when you add a dish; or “Build a plan for the week” — the site picks dishes from the catalog for the empty days of the week to fit your target. It never touches what you planned by hand. 4. Log your weight — the chart shows the trend and how much you have lost or gained. This is not medical advice: if you have a condition, are pregnant or follow a special diet, consult a doctor.