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Be Well's simplified nutrition tool is based on the Mifflin St. Jeor method of calculating Basal Resting Metabolic Rate (RMR) as well as research from the National Academy of Sports Medicine (NASM).

Enter your age, height, weight, and gender to calculate your resting metabolic weight.

For activity level, you can determine your activity multiplier using the following categories:

  • Sedentary = .2 (desk job and little to no exercise)

  • Light = .35 (light exercise 1-3 days/week)

  • Moderate = .5 (moderate exercise 3-5 days/week)

  • High = .65 (hard exercise 6-7 days/week)

  • Extreme = .8 (hard exercise & work in physical job)

Finally, indicate whether you'd like to maintain your weight, lose less than 10 pounds, or lose more than 10 pounds.

The target range reflects a low end target for days when you are not very active and a high end target for your most active days. Your actual calorie intake should fall somewhere within that range depending on your activity level for that day and the deficit you are trying to achieve. 

Please note: It is not recommended that any adult consume less than 1,200 calories per day unless under the supervision of a medical professional, therefore the nutrition tool is set at a 1,200 calorie minimum. If your target range is near 1,200 calories, it is recommended that you increase exercise to achieve a larger calorie deficit.

If you have any questions about your ranges, please emails me at

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