How does Smaklig calculate my caloric needs?

Mifflin-St Jeor BMR × activity factor 1.2-1.9 for TDEE. For moderate weight loss we subtract 500 kcal/day (≈0.5 kg/week). Aggressive: 750 kcal/day (≈0.75 kg/week). Safety floor: 1400 kcal men, 1200 women — we never go below.

How much protein do I need?

In a caloric deficit: 1.8-2.2 g protein per kg target weight to preserve muscle mass. A person at 65 kg target weight needs 117-143 g/day, split across 3-4 meals (Helms et al. 2014, PubMed 24864135). Smaklig calculates dynamically and flags recipes that miss the target.

Are extreme diets (under 1200 kcal) safe?

No. Below 1200 kcal/day is not recommended without medical supervision — risk of nutrient deficiency, muscle loss, and metabolic downregulation. Smaklig blocks diets under 1200 kcal women / 1400 kcal men. For desired lower deficits: consult a dietitian.

Do I have to weigh every gram?

No. Smaklig generates recipes with fixed portion sizes that match your calorie target. Large deviations (extra oil, snacks) matter — but exact tracking isn't needed at moderate deficits. Weekly fluctuation ±0.5 kg is normal water variation.

Weight loss with weekly menu

Weight loss is about caloric deficit — not magic ingredients. Smaklig calculates your TDEE (Mifflin-St Jeor), sets a protein target of 1.6-2.2 g/kg target weight to preserve muscle mass, and plans your weekly menu within your deal-budget. Research-backed by Helms et al. 2014, Morton et al. 2018, Livsmedelsverket, NNR 2023.

0.5-1 kg

Expected rate per week at moderate deficit (TDEE − 500 kcal). Safety floor: 1200 kcal/day.

1.6-2.2 g/kg

Protein per target weight — preserves muscle mass during weight loss (Helms et al. 2014).

150-250 SEK

Weekly savings when we match recipe substitutions against deal prices at ICA, Coop, Lidl, etc.

Guides and recipes

8 articles tested and optimized for Swedish stores.

May 8, 202613 min

Calorie Deficit: How Much Do You Actually Need? (2026)

Calorie deficit — how big does it need to be, how do you calculate it, and why doesn't it always work? Research-based guide with female-specific factors.

April 20, 202614 min

High-Protein Dinner: 25 Recipes With 30g+ Protein Per Serving (2026)

Want more protein at dinner? 25 recipes delivering 30g+ protein per serving — with macros, cook time and cost. Preserve muscle mass.

April 13, 20269 min

High-Protein Breakfast: 10 Recipes <10 Min (2026)

High-protein breakfast gives 3-4 hours of satiety and cuts daytime cravings. 10 recipes with 25-40g protein, under 10 min, from 9 SEK/serving.

April 12, 202612 min

Cabbage — Nature's Own Ozempic? How Fiber and GLP-1 Boost Satiety

Cabbage is going viral on TikTok as 'Ancient Ozempic'. Research shows cabbage raises GLP-1 naturally. Here's how fiber, satiety, and weight loss work through food.

April 12, 202613 min

GLP-1-boosting foods: 15 natural alternatives to Ozempic (2026)

15 foods that raise GLP-1 naturally: fiber, protein, fermented. Activate the same satiety hormone as Ozempic — without a prescription or drug side effects.

April 12, 202611 min

Lose Weight Without Ozempic: 7 Strategies That Actually Work

Ozempic waitlist, side effects, or just too expensive? Here are 7 evidence-based strategies for losing weight without medication — protein, fiber, sleep, GLP-1 foods, and more.

April 12, 202614 min

TDEE Calculator and Macros: Complete Guide (2026)

How to calculate TDEE (calories), BMR and macros using the Mifflin-St Jeor formula. Worked examples for 5 profiles, activity table and how to adjust by goal.

April 12, 202615 min

Weekly Meal Plan Weight Loss: 7-Day Guide (2026)

How to plan a weekly menu for weight loss. TDEE calculator, calorie budget, macros, 7-day sample meal plan, and how to save both kilos and kronor.

How does Smaklig calculate my caloric needs?: Mifflin-St Jeor BMR × activity factor 1.2-1.9 for TDEE. For moderate weight loss we subtract 500 kcal/day (≈0.5 kg/week). Aggressive: 750 kcal/day (≈0.75 kg/week). Safety floor: 1400 kcal men, 1200 women — we never go below.
How much protein do I need?: In a caloric deficit: 1.8-2.2 g protein per kg target weight to preserve muscle mass. A person at 65 kg target weight needs 117-143 g/day, split across 3-4 meals (Helms et al. 2014, PubMed 24864135). Smaklig calculates dynamically and flags recipes that miss the target.
Are extreme diets (under 1200 kcal) safe?: No. Below 1200 kcal/day is not recommended without medical supervision — risk of nutrient deficiency, muscle loss, and metabolic downregulation. Smaklig blocks diets under 1200 kcal women / 1400 kcal men. For desired lower deficits: consult a dietitian.
Do I have to weigh every gram?: No. Smaklig generates recipes with fixed portion sizes that match your calorie target. Large deviations (extra oil, snacks) matter — but exact tracking isn't needed at moderate deficits. Weekly fluctuation ±0.5 kg is normal water variation.

The best store app for Swedish groceries

Short answer: Official store apps (ICA, Coop, Hemköp, City Gross, Lidl, Willys, Costco) only show ONE chain's deals and have no recipes. Smaklig combines weekly deals from all seven chains with AI-generated recipes, shopping list and allergy validation — free during beta.

ICA app

ICA only

Recipes
AI-personalized
Allergy block
Multi-store

Coop app

Coop only

Recipes
AI-personalized
Allergy block
Multi-store

Mathem

Home delivery

Recipes
AI-personalized
Allergy block
Multi-store

Smaklig

All 7 chains

Recipes
AI-personalized
Allergy block
Multi-store

Want a deep-dive on saving 1,000+ SEK/month through campaign matching? Read ICA Campaigns: Save 1000+ SEK/month.

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Smaklig plans your weekly menu automatically based on your goals, allergies and store campaigns.

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