A weekly menu for your goal.

The foundation is Mifflin-St Jeor for BMR — the same base formula as the calculator above, with a classic activity factor (1.2–1.9). The calculator lets you pick the deficit yourself. In the app, the pace follows your goal as a share of body weight per week: gentle 0.3%, moderate 0.5% (80 kg ≈ 0.4 kg) or faster 0.8%. If you pick a pace in kg per week in the web setup guide, that pace is used instead, and if you start through the chat, "faster" begins at a cautious 0.25 kg per week until your profile is recalculated in settings. The deficit is capped at 1,000 kcal/day, and the plan's calorie target never goes below 1,200 kcal for women, 1,500 kcal for men, or 90% of your BMR if that is higher. If you sync steps or activity, the day's budget can be adjusted to how active you've been, but never below 1,200 kcal.

In a calorie deficit, research points to 1.8–2.2 g of protein per kg of goal weight to preserve muscle mass. A person with a 65 kg goal weight = 117–143 g/day, spread across 3–4 meals (Helms et al. 2014, PubMed 24864135). Smaklig sets 2.0 g per kg for weight loss, 1.8 for muscle gain and 1.6 for other goals, and plans the weekly menu against the target.

No. Below 1,200 kcal/day is not recommended without medical supervision — risk of nutrient deficiency, muscle loss and metabolic downregulation. Smaklig never sets the plan's calorie target below 1,200 kcal for women or 1,500 kcal for men, and a daily budget adjusted to your activity never goes below 1,200 kcal. If you want to go further than that: consult a dietitian.

No. Smaklig generates recipes with fixed portion sizes that match your calorie level. Large deviations (extra oil, snacks) matter — but exact calorie counting is not needed at a moderate deficit. A weekly fluctuation of ±0.5 kg is normal water variation.