The same sous-chef. Your goal.
Lose weight, keep it off, build muscle or perform in training — the sous-chef calculates your goal and plans the week accordingly. Details matter.
Calorie deficit — not magic ingredients
Weight loss comes down to a calorie deficit. Smaklig calculates your TDEE (Mifflin-St Jeor), sets a protein target of 1.8–2.2 g per kg of goal weight to preserve muscle mass, and plans the weekly menu within your offer budget. The food is good and you eat until you are full — no starving, no boiled broccoli.
expected pace per week at a moderate deficit (TDEE − 500 kcal). Safety minimum: 1,200 kcal/day.
protein per kg of goal weight — preserves muscle mass during weight loss (Helms et al. 2014).
weekly savings when recipe substitutions are matched against offer prices at ICA, Coop, Lidl and more.
Research behind it: Helms et al. 2014 · Morton et al. 2018 · The Swedish Food Agency · NNR 2023.
Details matter
Calculate your needs in 10 seconds
Mifflin-St Jeor for BMR — the same base formula as the sous-chef — and the classic activity factor for TDEE. Once you are up and running, the sous-chef calculates even more individually: steps, sessions and your actual week.
Yes — a higher weight gives a higher budget. A heavier body burns more energy, so the budget drops automatically as you lose weight. The deficit against your TDEE is always 500 kcal.
Mifflin-St Jeor · Helms et al. 2014 · NNR 2023. General guidance, not medical advice — manual calculation can deviate 5–10 %.
Guides for your goal
For you who want to lose weight
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The store app shows one chain. The sous-chef sees all seven.
Official store apps only show offers from their own chain — and have no recipes. Smaklig combines the week's offers from all seven chains with AI-generated recipes, a shopping list and allergy validation. Free during beta.
Want to dig into how to save 1,000+ kr/month? Read ICA offers: Save 1,000+ kr/month
Common questions
Questions & answers
How does Smaklig calculate my calorie needs?
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). Once you are up and running, the sous-chef calculates even more individually: steps, sessions and your actual week. For moderate weight loss we subtract 500 kcal/day (≈0.5 kg/week), aggressive 750 kcal/day (≈0.75 kg/week). Safety minimum: 1,400 kcal for men, 1,200 for women — we never go below.
How much protein do I need?
In a calorie deficit: 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 calculates dynamically and flags recipes that do not reach the target.
Are extreme diets (below 1,200 kcal) safe?
No. Below 1,200 kcal/day is not recommended without medical supervision — risk of nutrient deficiency, muscle loss and metabolic downregulation. Smaklig blocks diets below 1,200 kcal for women / 1,400 kcal for men. If you want a larger deficit: consult a dietitian.
Do I have to weigh every gram?
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.
Ready to start?
Smaklig plans your weekly menu automatically based on your goals, allergies and your store's offers.