How Check&Eat
Calculates Your Targets
Last updated: February 2026
CHECK&EAT uses established nutrition science and published energy-estimation methods to provide personalized calorie and macronutrient targets.
Your recommendations are estimates based on the information you provide, including age, sex, height, weight, activity level and goal. Individual energy and nutritional needs can vary, so these calculations should not be considered a medical diagnosis or a substitute for advice from a qualified healthcare professional.
We first estimate the energy your body uses at rest using the Mifflin–St Jeor equation.
REE = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5REE = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161REE means resting energy expenditure. Consumer nutrition applications often refer to this estimate as BMR.
Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition. 1990;51(2):241–247.
pubmed.ncbi.nlm.nih.gov/2305711We estimate your total daily energy expenditure by applying an activity factor to your estimated resting energy expenditure.
TDEE = REE × Activity FactorCheck & Eat uses the following activity factors:
Activity factors are standardized estimates. Your actual daily energy expenditure may be higher or lower depending on your individual activity, metabolism and other factors.
Your estimated maintenance calories are based on your estimated TDEE.
- For maintenance, the target is approximately your estimated TDEE.
- For weight loss, Check & Eat applies a moderate calorie reduction to estimated maintenance calories.
- For muscle gain, Check & Eat applies a moderate calorie increase to estimated maintenance calories.
These adjustments are product rules used to create practical targets; they are not intended to represent a universal calorie requirement for every individual.
After establishing your calorie target, CHECK&EAT estimates your daily carbohydrate, protein and fat targets.
Energy values used for macronutrients are:
Check & Eat currently uses goal-specific target distributions:
| Goal | Carbohydrate | Protein | Fat |
|---|---|---|---|
| Weight Loss | 40% | 30% | 30% |
| Maintenance | 45% | 25% | 30% |
| Muscle Gain | 50% | 25% | 25% |
These percentages are CHECK&EAT’s product-level target distributions. They are informed by established nutrition reference ranges but are not presented as percentages specifically prescribed by a government agency.
For adults, the Dietary Reference Intake framework provides Acceptable Macronutrient Distribution Ranges of approximately:
These ranges provide a scientific reference framework for balanced macronutrient intake.
National Academies of Sciences, Engineering, and Medicine — Dietary Reference Intakes.
ncbi.nlm.nih.gov/books/NBK221364The current Dietary Guidelines for Americans 2025–2030 provide protein guidance of approximately 1.2–1.6 g per kilogram of body weight per day, with adjustment according to individual energy requirements.
U.S. Department of Health and Human Services and U.S. Department of Agriculture, Dietary Guidelines for Americans, 2025–2030.
cdn.realfood.gov/DGA.pdfThe established Dietary Reference Intake framework uses approximately 14 g of fiber per 1,000 calories as a reference value.
For example, a 2,000-calorie diet corresponds to approximately 28 g of fiber per day.
The Dietary Guidelines framework recommends keeping saturated fat below approximately 10% of total daily calories.
CHECK&EAT uses this as a nutritional reference when evaluating dietary intake.
These calculations provide estimates rather than measurements. Your actual energy requirements may differ from the estimate.
CHECK&EAT is designed for general nutrition and wellness purposes. It is not intended to diagnose, treat, cure or prevent disease.
If you are pregnant or breastfeeding, have a medical condition, have a history of an eating disorder, or have been advised to follow a medically prescribed diet, consult an appropriate healthcare professional before using personalized calorie or macronutrient targets.
Mifflin MD et al. American Journal of Clinical Nutrition. 1990;51(2):241–247.
pubmed.ncbi.nlm.nih.gov/2305711National Academies of Sciences, Engineering, and Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.
ncbi.nlm.nih.gov/books/NBK221364U.S. Department of Health and Human Services and U.S. Department of Agriculture.
cdn.realfood.gov/DGA.pdf