Foody U gives more information. Not only does it show you the target calories for your goals, but it also shows your basal metabolic rate, total daily intake, BMI, and general SACN macronutrient recommendations.

Weight Loss Goal: For gradual weight loss, select "Lose Weight (Moderate Deficit)". This is preferable in the long term, reduces the likelihood of breakdowns and vitamin & mineral deficiencies. If you want to do a short (4-8 weeks) cutting or prepare for a date, then choose "Lose weight at all cost (large deficit)". This more aggressive approach will lead to results faster, but there is a risk of quickly regaining weight.

Goal to gain muscle mass: If you are a beginner, then select "Bulk at all cost (large surplus)". This is a significant surplus that realizes your potential for muscle growth. For experienced athletes or those who are afraid of gaining fat, choose "Clean bulk (moderate surplus)".

Goal to maintain weight: Select "Maintain weight (balance)" ¯\_(ツ)_/¯. This goal is suitable for breaks in the diet and the transition period between cutting and gaining.

Calorie calculation is carried out using the Mifflin St Jeor (if fat percentage is unknown) and Katch-McArdle (if fat percentage is known) formulas, developed in 1990 and 1991, respectively (1, 2).

Both formulas have been tested for their accuracy many times (3, 4, 5, 6, 7, 8), relative to the gold standard - gas calorimetry. In both the general population and athletes, formulas have shown that they often underestimate real caloric expenditure by ≥10%.

However, gas colorimetry is an expensive, time consuming, and scarcely available test, and formulas like Mifflin St Jeor and Katch-McArdle are quick calorie calculation methods that are regularly used by nutritionists and athletes to provide a starting point for nutrition planning.