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Where to find the page
Tap the gear ⚙ in the top bar → Profile → "Goals & Calculations". Direct link: /personal.
Every change on the page recalculates the plan on screen right away, but only takes effect after the Save button (✓) — it sits next to the big calorie number at the top. Until you save, an orange "Unsaved changes" bar stays at the top (tapping it highlights the button), and leaving the page asks you to confirm.
You can also change the calorie goal — and your macros — through Mira: just say something like "make it 1600 a day", "I want a faster pace" or "protein 150 g, fat 60 g, the rest carbs" in the chat. Mira doesn't change your weight, activity or basic details — those are on this page only.
How to change your daily calorie goal
Simplest — type the number:
- Tap the big calorie number at the top, in the "Your plan" block (there's a pencil ✎ beside it).
- Type the goal you want, say 1600 — the plan updates straight away.
- Tap Save (✓).
Calorize turns that number into a deficit by itself: deficit = what your body spends in a day (TDEE) − your goal. For example, TDEE 2200 and a goal of 1600 → a deficit of 600. That's why the goal and the deficit always add up. Type a number above TDEE and it becomes a surplus, with the direction switching to "Gain weight"; exactly TDEE switches it to "Maintain weight". A deficit or surplus can't be more than 1500 kcal, and the goal itself can't go below 800 kcal a day: a lower number is raised to 800.
Or pick a pace: in the "What pace suits you?" block — Gentle → Steady → Fast. The faster the pace, the bigger the deficit and the lower the goal. If the goal was typed by hand and matches none of the paces, you'll see a "Your own number" card there.
Or tell Mira: "make it 1600 a day", "set the pace to fast". Mira changes the goal straight away, with no Save button, and tells you what deficit it comes to. She won't set a goal below 800 kcal a day.
The other lever is your activity level. If it's set to "Moderately active" but you barely train, switch to "Mostly seated" or "Lightly active" and the goal drops.
Target weight does NOT affect your daily number — this is the most common mix-up. Set it lower and the calorie goal stays the same; only the estimated date moves.
A goal below your basal metabolic rate (BMR) is a very strict regime. If the numbers take you there, it's worth talking the plan through with a doctor.
To raise the goal — type a higher number at the top, pick a slower pace ("Gentle"), a higher activity level, or "Maintain weight" or "Gain weight".
How the daily goal is calculated
- BMR — what your body spends at rest. The Mifflin–St Jeor formula, from weight, height, age and sex.
- TDEE — what your body spends in a day = BMR × activity coefficient.
- Daily goal:
- Lose weight → TDEE minus the deficit;
- Gain weight → TDEE plus the surplus;
- Maintain weight → exactly TDEE.
Example: TDEE 2200 kcal, deficit 400 → goal 1800 kcal/day.
| What you change | What happens to the goal |
|---|---|
| Typed number, pace | Directly: goal = TDEE ∓ deficit |
| Activity level | Lower level → lower TDEE → lower goal |
| Direction | "Maintain" = no deficit, goal = TDEE |
| Weight, height, age, sex | Change BMR, and the whole goal with it |
| Target weight | Doesn't change the goal — only the estimated date |
| Body measurements, water, units | Don't affect the calorie goal |
The page, block by block
Your plan
The main block at the top:
- The big kcal/day number — your daily goal. Tap it to type your own (see "How to change your daily calorie goal"). Beside it is the Save button.
- Protein, fat, carbs in grams — calculated from that goal. "How did we calculate this?" explains the formula (see "Protein, fat, carbs" below).
- The estimate — "You'll reach your goal in about N weeks — around [date]". It's the difference between current and target weight × 9000 kcal per kg ÷ the daily deficit. It's a guide: the real pace depends on consistency, sleep and how your body adapts.
- "Profile filled in" — a bar with a percentage. It counts height, date of birth, activity, weight, waist and neck; for losing/gaining also target weight and deficit; for women also hips. Sex isn't required.
If something needed for the calculation is missing, instead of the number you'll see a short note listing exactly what to add.
Where you're heading
- Three direction cards: Lose weight, Maintain weight, Gain weight. Picking "Lose" or "Gain" pre-fills a target weight a few kg in the right direction if the old one pointed the other way.
- Right now — your current weight. Everything is calculated from it. Change the number and save, and it's logged as today's weight.
- Target weight (only when losing or gaining). Under it, a hint shows how much lower or higher that is than your current weight.
What pace suits you?
Only for "Lose weight" and "Gain weight". Three ready-made paces, calculated from your TDEE:
| Pace | Losing | Gaining |
|---|---|---|
| Gentle — easiest to stick to | ≈10% of TDEE | ≈8% of TDEE |
| Steady — the sweet spot | ≈15% | ≈12% |
| Fast — results sooner, more discipline | ≈20% | ≈16% |
Values are rounded to 50 kcal: 150 to 600 kcal for losing, up to 500 for gaining. Each card shows the deficit in kcal and how many kg per month it comes to. "Steady" is the same pace onboarding recommended.
"Your own number" — a card that appears when the goal was typed by hand (by tapping the big number or through Mira) and the deficit matches none of the paces. To change it, tap the number at the top or pick a pace. "What's this?" next to the heading explains the goal formula.
The paces need height, weight and date of birth — without them the cards don't show.
How much you move in a normal week
Activity level is the multiplier on BMR. Choose by your normal, average week, not your most active one.
| Level | Coefficient | Who it fits |
|---|---|---|
| Mostly seated | 1.2 | office work, little or no training |
| Lightly active | 1.38 | walks, light workouts 1–3 times a week |
| Moderately active | 1.55 | workouts 3–5 times a week |
| Very active | 1.73 | intense workouts 6–7 times a week |
| Athletic load | 1.9 | twice a day or physical work |
Workouts logged in the diary or synced from a watch don't add calories to your goal — your activity is already built into the coefficient. More in Why Calorize doesn't "give back" workout calories.
Water per day
- Ready-made options of 1.5 / 2 / 2.5 / 3 L, or "Or your own number" (500 to 5000 ml).
- Water buttons — three volumes for quick-adding on the diary's water card (250 ml, 500 ml and 1 L by default). An empty field means the default. The first button is your glass: that's the amount Mira counts as "a glass of water".
- Tea, coffee, milk and other drinks from your diary count towards water automatically.
More in Water.
Your numbers, in plain words
Four cards, each with a "What's this?" explanation:
- Weight and the healthy range — body mass index (BMI = weight ÷ height²) and a verdict: below the norm / within the norm (18.5–25) / slightly above / noticeably above. It's a guide — BMI can't see body composition.
- Body fat — the US Navy formula, from circumferences. Needs waist and neck, plus hips for women. Without them, an "Add measurements" button takes you to the right fields.
- What your body spends at rest — BMR.
- What your body spends in a day — TDEE. Eat this much and your weight holds steady.
Custom Macro Goals
On any paid plan — and while you're still using your 30 free Mira requests — you can replace the automatic protein, fat and carbs with your own grams, for keto or a specific protocol, say. The auto-calculated values are shown beside them for comparison.
- This block has its own "Save Custom Goals" button, separate from the main one.
- Custom macros set here don't change the calorie goal. If the calories in your macros differ from the goal by more than 20%, you'll see a warning.
- "Reset to Auto" brings back the calculated values.
- Or ask Mira, e.g. "protein 150 g, fat 60 g, the rest carbs". She sets all three, and your calorie goal becomes what they add up to (4 kcal per gram of protein and carbs, 9 per gram of fat) — so macros set through Mira always match the goal. If Mira changes only the calorie goal, custom macros go back to the automatic ones, which follow the new goal.
On the free plan, this block links to the plans.
Body measurements
Tap to expand. Fields: waist, neck, hips, chest, thigh, biceps, wrist.
- The ones marked with a dot (waist and neck, plus hips for women) are needed for the body fat estimate.
- The rest don't affect any calculation — they're stored so you can see your measurements change even when the scale doesn't move.
- Measurements are saved for today's date, and only the fields you changed are written — old values aren't copied onto today.
- Your measurement and weight history is in Statistics.
Food Noise Index
A short test (10 questions, ≈2 minutes) about how much of your attention thoughts about food take up. The score runs 0 to 40: low (0–10), moderate (11–20), high (21–40). Mira takes it into account in her advice. You can retake it any time. The block is hidden when "Gain weight" is selected.
Basic details
Tap to expand: height, sex, date of birth. BMR depends on them, and so does the whole goal.
Units
Five separate selectors: body weight (kg / lb / st), height and circumferences (cm / in), water (ml / fl oz), food portions (g / oz), energy (kcal / kJ). They apply after the main Save button — the page reloads in the new units. Nutrients and "per 100 g" values on product cards always stay in grams.
When your weight changes
The calorie goal deliberately doesn't change on its own when you log a new weight in the diary or through Mira: you get used to your number, and it shouldn't jump every time the scale moves. The goal only changes when you decide to change it.
To update the plan for your new weight, open Goals & Calculations — the plan is recalculated with your latest weight — and tap Save. Worth doing every few kilograms: a lower weight means your body spends less in a day.
Protein, fat, carbs
Automatic macros are calculated from your daily goal and weight:
- Protein — 2 g/kg when losing, 1.8 g/kg when gaining, 1.6 g/kg when maintaining; 1.4 g/kg at a BMI of 30+. No more than 45% of calories.
- Fat — about 25% of calories, but never below 0.8 g/kg. Above a BMI of 25 that minimum counts the weight at BMI 25 for your height: body fat itself doesn't raise the need.
- Carbs — whatever is left.
So when your calorie goal goes down, carbs shrink the most.