Track Smarter.
Eat with Purpose.

–g

of protein per day

≈ g per meal (4 meals) · midpoint: g/day

—L

≈ — glasses of 250ml per day

Increase in hot SA weather or high-intensity exercise.

Lean Mass: kg · Factor: g/kg

g/day

Age ≥65: using PROT-AGE recommendations (1.0–1.2 g/kg) to counter anabolic resistance.

L

≈ glasses (250ml) per day

Base daily need: L · Check urine colour — pale straw yellow = well hydrated.

Primary: Mifflin-St Jeor (most accurate for healthy adults)

kcal/day

Calories burned at complete rest

Lean Body Mass: kg

BMR (Mifflin-St Jeor): kcal

kcal/day

Total calories burned per day

MET value: · Burn rate: kcal/hr

kcal

burned during this session

Total incl. EPOC: kcal · Formula: MET × kg × hours

RMR method:

kcal/day

Total daily energy expenditure

Metabolic ratio: × · age-expected baseline

0kcal/day

Your daily target to track against

Maintenance TDEE: 0 kcal · Sodium limit: ≤2300mg (WHO)

0kcal

Calculated via Atwater factors

Formula: (P×4 + C×4 + F×9 + Fibre×2) × servings

Total protein: 0g/day ·

0%

0kg

~0 weeks to goal (Hall model adjusted)

Total energy shift: ~0 kcal · ~0 kcal/day deficit

⚠️ Plateau likely after week 12 — metabolic adaptation reduces TDEE by ~15–20%. Plan a diet break or refeed.

Linear estimate: 0 weeks · Adjusted for metabolic adaptation: 0 weeks

Per meal (eat 4×/day)

≈ 0 kcal/meal · 0 kcal/day · 0g protein/day

Calibrate periodically by weighing foods — hand portions are estimates (±15%)

0g

of Cooked Rice = 0 kcal

Calorie density: 0 kcal/100g

0g

0 cup of Cooked Rice

0

meals planned · 0 kcal each

Weekly grocery estimates (raw weight):

Est. grocery budget: ~R0/week (single adult, moderate tier)

Total: 0 kcal over the plan period

≈ 0 kcal per plate

Add 1–2 tbsp healthy oil, a glass of water, and fruit for dessert (Harvard guidance)