Calorie targets
Daily calories are estimated with the Mifflin–St Jeor equation for BMR, multiplied by an activity factor for TDEE, then adjusted for your goal.
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Sources of recommendations
Every calorie target, macro split and nutrition score in Fitly is built on public-health guidelines and peer-reviewed research. Here's where the numbers come from.
Fitly is a food tracking app to help you build mindful eating habits. It is not a medical device and does not diagnose, treat or prevent any condition. Fitly is not affiliated with or endorsed by the organizations cited below.
Weight loss & gain
Loss and gain rates are bounded by safe, evidence-based deficits and surpluses — not aggressive crash plans.
Macros
Protein is anchored to body weight (1.6–2.2 g/kg for active users). Fat sits at 25–35 % of calories, with carbs filling the rest — within the AMDR.
Fitly nutrition score
Each meal is scored 0–100 against public-health guidelines — rewarding fiber, protein, micronutrients and vegetables; penalizing added sugar, ultra-processed foods and excess sodium.
Food & nutrition data
Calorie and macro values per ingredient come from public food composition databases — combined and cross-checked, never invented.
Carbs & fats
Fitly favors complex carbs and unsaturated fats, and flags added sugar, refined grains and trans fats.
Fiber, vitamins & minerals
Adequate fiber and broad micronutrient coverage lift your score — modeled on national dietary reference intakes.