Kufu
How it works
1. Maintenance: what you burn
Resting energy comes from the Mifflin-St Jeor equation, the one most dietitians reach for. It's then multiplied by how active you are.
Women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
Treat the result as a starting point, not a measurement. Two people with the same numbers can burn a few hundred calories apart. Eat to the target for two or three weeks and watch your weekly average weight, then adjust.
2. Your goal moves it
| Goal | Adjustment | Why |
|---|---|---|
| Lose fat | −20%, at most −500 kcal | Roughly 0.3–0.5 kg a week. A bigger deficit costs muscle. |
| Build muscle | +250 kcal | A small surplus to grow on, without much fat. |
| Get stronger | +150 kcal | Enough to fuel heavy sessions. |
| General fitness | None | Roughly what you burn. |
3. Protein and water come from body weight
Most of the research on protein for muscle settles between 1.6 and 2.2 g per kg of body weight. Fat loss sits higher in that band, because a deficit is when muscle is most at risk.
| Goal | Protein per kg |
|---|---|
| Lose fat | 2.0 g |
| Build muscle / get stronger | 1.8 g |
| General fitness | 1.6 g |
Water is about 35 ml per kg, rounded to the quarter litre. Drink more on hot days and long sessions.
Same rules as the app
The goal adjustments, protein and water above are exactly what the Kufu app uses. One difference: the app doesn't ask your height or age, so it estimates maintenance from body weight alone (about 29–31 kcal per kg). Its number can sit a little away from this page's. Both are starting points you correct with your weekly weigh-ins.
FAQ
Should I eat the same on training and rest days?
For most people, yes. A weekly average matters far more than day-to-day matching, and a single target is easier to hit.
I do calisthenics, not gym work. Does this change?
No. Muscle doesn't know whether the load was a barbell or your own body. Pick the activity level by how often and how hard you train.
Is this medical advice?
No. If you have a medical condition, are pregnant, or have a history of eating disorders, set targets with a doctor or a registered dietitian.