How Ogursets your target

Step by step

1. Energy at rest

   Resting energy comes from the Mifflin–St Jeor equation: 10 × weight in kg + 6.25 × height in cm − 5 × age, plus 5 for men and minus 161 for women.

2. Activity

   We multiply it by 1.2 for low activity, 1.375 for moderate and 1.55 for high. That is roughly what keeps your weight stable.

3. A deficit of at most 20%

   A kilogram of fat is about 7,700 kcal, so 0.5 kg a week means about 550 kcal less a day. Ogur never cuts more than 20% of your expenditure; if your pace needs more, the real pace and goal date are recalculated and shown. We recommend 0.25–0.5 kg a week. The target is rounded down to 50 kcal.

4. Never below 1,200 kcal

   Ogur does not set a target under 1,200 kcal a day: going lower is not advised without a doctor.

5. Protein, fat and carbs

   Protein is 1.4 g per kg of body weight, fat is 30% of calories, carbs make up the rest.

What the formula does not know

It is a starting point, not an exact number: the body adapts and weight loss slows down over time. Check your weight after 2–3 weeks and adjust the target if it does not move.

Sources

• Mifflin M. D. et al. Am J Clin Nutr, 1990: the resting energy equation
• Frankenfield D. et al. J Am Diet Assoc, 2005: accuracy of resting energy equations
• Hall K. D. et al. Lancet, 2011: limits of the 7,700 kcal rule
• Jäger R. et al. J Int Soc Sports Nutr, 2017: protein needs
• World Health Organization. Healthy diet fact sheet: fat at most 30% of energy