How many calories does your day need?
Your rate at rest, what a day of your activity burns, and the calories to lose, keep or gain weight, with the protein, carbs and fat that go with them. Worked out the way the Healthness app works out your daily goal.
- At rest (BMR)
- 1,542 kcal a day
- A day with your activity
- 2,120 kcal a day
- Your daily goal
- 2,120 kcal a day
Protein, carbs and fat
- Protein
- 115 g
- Carbs
- 239 g
- Fat
- 59 g
Every goal at this activity level
| Extreme weight loss−1 kg/week | 1,442 kcal |
|---|---|
| Weight loss−0.5 kg/week | 1,781 kcal |
| Mild weight loss−0.25 kg/week | 1,951 kcal |
| Maintain weight | 2,120 kcal |
| Mild weight gain+0.25 kg/week | 2,290 kcal |
| Weight gain+0.5 kg/week | 2,459 kcal |
| Extreme weight gain+1 kg/week | 2,799 kcal |
Why know your number
A target, not a guess
“Eat less” isn’t a plan. A number is: you can see during the day whether you’re on track and adjust at dinner, not on the scale a week later.
Weight follows the balance
Eat below what you burn and weight typically comes down; above it, it goes up. Your goal turns that into an amount you can hit every day.
Protein keeps hunger away
Enough protein typically keeps you fuller for longer and helps you hold on to muscle while you lose weight. That’s why it gets a goal of its own.
Healthness sets this goal for you.
It works this out for you the moment you set the app up. Then it keeps the goal honest: photograph a plate and AI files the calories and macros, and with Apple Health or Health Connect connected the goal follows what you actually burn instead of an estimate.
Is Healthness medical advice? No. It is an educational tracking tool. Fasting is not right for everyone — if you are pregnant, diabetic, on medication, or have a history of disordered eating, talk to your doctor before changing how you eat.