2,470kcal
Maintenance estimateWELCOME TO YOUR EVERYDAY KITCHEN
FOOD FIRST, ALWAYSEat well.
Cook with heart.
Understand your numbers. Make food you love.
A chef’s approach to a little more balance.
A SIMPLE PLACE TO STARTA colourful plate. An everyday habit.
½fruit & veg
¼wholegrains
¼protein
THE BIG PICTURE
Your daily starting point
Example only: age 35, male equation, 70 kg, 170 cm, moderate activity. Calculate your own estimates to replace it.
124g
Build your meals around it309g
Room for rice, grains & fruit82g
A little goes a long wayKeep the flavour.
Find your balance.
Start with the food you already love. Give vegetables more space, choose a protein, and build from there. There’s still a place for a good sauce.
Open the chef’s guide ↗FROM YOUR RECIPE TO YOUR PLATE
What’s in your cooking?
Add ingredients using their nutrition labels. See the estimated macros for a whole recipe or one serving.
Try the recipe lab ↗NEW IN YOUR KITCHEN
Plan my meals ↗Bring your day together.
Plan breakfast, lunch, dinner and snacks from your saved recipes.
Numbers are estimates, not a diagnosis or a prescribed diet. Your needs also depend on your health, body composition and daily life. See how it works.
KNOW YOUR NUMBERS
A starting point,
made for you.
Estimate your daily energy, macros and BMI. Then take the numbers back to the kitchen.
YOUR DAILY ESTIMATESExample
2,470kcal / day
Maintenance estimate
124 gProtein
309 gCarbs
82 gFat
Resting energy (REE)1,593 kcalMaintenance estimate2,468 kcal
Activity factors and goal adjustments are planning assumptions. Actual needs can differ substantially; these are not weight-change guarantees.
Update your details and calculate again to see a valid estimate.
Your BMI
International24.2Healthy weight range
18.52530
BMI is a screening measure, not a body-fat reading or a diagnosis. It does not distinguish muscle from fat. Categories use the unrounded result.
TRANSPARENT BY DESIGN
What goes into the estimate?
01 / Resting energy
Mifflin–St Jeor: 10 × kg + 6.25 × cm − 5 × age, then +5 (male equation) or −161 (female equation). This estimates resting energy, not a daily intake target.
02 / Daily energy
Resting energy × activity factor: 1.2, 1.375, 1.55 or 1.725. These are rough app assumptions. Maintain uses 100%, gentle loss 90%, and gradual gain 105% of that estimate, rounded to 10 kcal.
03 / Macro grams
Selected energy shares are divided by 4 kcal/g for protein and carbohydrate, and 9 kcal/g for fat. Displayed grams are rounded. The three presets are planning options, not personalised dietary prescriptions.
This app withholds self-guided targets below 1,500 kcal/day and weight-loss targets below BMI 18.5. These app limits are not a universal definition of a safe diet. Read the source notes.
MEET YOUR RECIPE LAB
Cook it.
Count it simply.
Bring your ingredient labels. We’ll do the portion maths.
Chef’s tip Include the oil, sauce and garnish. Divide the whole recipe by the number of equal portions you actually serve.
Your recipe
0 ingredientsYour ingredients will appear here.
Start with the first ingredient on the left.
ESTIMATE PER SERVING
0kcal
0 gProtein
0 gCarbs
0 gFat
Calculate your own daily estimates to compare a serving with your plan.
Energy is summed from your labels; it can differ from 4/4/9 macro maths because of fibre and label rounding. Assumes all added ingredients are eaten.
Your saved recipes
On this browser onlyNo saved recipes yet. Your next kitchen favourite starts above.
PLAN IT. COOK IT. ENJOY IT.
A good day,
one meal at a time.
Build a day from your saved recipes and compare the totals with your own estimates. This is a meal plan, not a record of what you have eaten.
YOUR PLANNED DAY
Today
0kcal planned
Calculate your own estimates to compare this day.
Targets are estimates, not a score. These totals cover the meals you added; they don’t assess all nutrients or replace individual dietary advice.
Update my estimates ↗Your ingredient list
Amounts for this day’s planned portions. Matching names and source notes are combined. Keep raw and cooked ingredients named separately.
THE CHEF’S GUIDE
More flavour.
Everyday balance.
Practical ideas for the home kitchen, a busy shift and the food you grew up with.
Half. Quarter. Quarter.
Give fruit and vegetables half the plate, wholegrains a quarter, and protein a quarter. This is a food-group guide, not a precise macro split.
½ fruit & vegetables ¼ wholegrains ¼ protein
Based on Singapore’s My Healthy Plate. Read the guide ↗Build around familiar food
Keep your rice bowl, adobo or noodle soup. Try more vegetables alongside it, choose a protein you enjoy, and adjust the portion to your appetite and plan.
TRY IT
Adobo bowl: chicken or tofu, a brown-and-white rice mix, cucumber and sautéed greens.
Make flavour do the work
Build depth with toasted spices, ginger, garlic, citrus, vinegar and fresh herbs. Measure oils and rich sauces when you want to understand a recipe’s energy.
TRY IT
Finish grilled fish with calamansi, ginger and coriander. Taste before adding more salt.
Prep for your real week
Plan a grain, two proteins and a few vegetables you can mix. Keep sauces separate so the same ingredients can feel like a different meal.
TRY IT
Roasted vegetables + rice + tofu today; add an egg and a fresh dressing for tomorrow’s bowl.
Make your numbers useful
What are macros?
Protein, carbohydrate and fat are macronutrients. This app converts a selected share of daily energy into grams. For adults, the National Academies’ reference ranges are 10–35% protein, 45–65% carbohydrate and 20–35% fat. The presets stay within those ranges; they are not a complete assessment of diet quality.
Should I weigh food raw or cooked?
Either can work if the weight and nutrition entry match. Cooking changes water content, so 100 g of raw rice and 100 g of cooked rice are not interchangeable. Use the exact preparation on your source entry. The recipe lab assumes the whole batch is divided into equal servings.
How should I interpret BMI?
BMI is weight in kg divided by height in metres squared. It is a screening tool with limits: muscle, age and body composition affect interpretation. International categories use 18.5, 25 and 30 as thresholds; Singapore’s Asian risk guidance uses 18.5, 23 and 27.5. A healthcare professional can interpret it alongside other health measures.
Is a calorie estimate a strict daily rule?
No. Predictive equations cannot measure your individual needs. Activity estimates, food labels and portions add uncertainty. Use the result as context, alongside hunger, energy, health and advice from a registered dietitian. There is no need to hit each gram perfectly.
Who should use a personalised clinical plan?
Children and teenagers, pregnant or breastfeeding people, people with an eating-disorder history, and people with conditions requiring a therapeutic diet need a different approach. This app’s self-guided calculator is limited to adults aged 20–78 and does not replace a clinician or registered dietitian.
READ THE REFERENCES
The thinking behind the tools
Nutrition references are separate from Sixto’s practical cooking suggestions. No endorsement by these organisations is implied.
- Mifflin et al. (1990), American Journal of Clinical Nutrition ↗The resting-energy equation. Activity multipliers and goal offsets in this app are explicit planning assumptions, not findings from this paper.
- CDC — Adult BMI categories ↗International adult screening categories, for ages 20 and older.
- HealthHub Singapore — Weight, BMI and health problems ↗Singapore / Asian BMI risk thresholds.
- National Academies — Macronutrient distribution ranges ↗Adult reference ranges for energy from protein, carbohydrate and fat.
- Healthier SG — Healthy eating ↗My Healthy Plate and flavour ideas using herbs, spices and aromatics.
- NIDDK — Body Weight Planner ↗An alternative planning resource with its own model, eligibility and limitations.
YOUR DATA, YOUR DEVICE
Keep it personal.
You decide what to save
Calculator inputs and recipe entries are processed in your browser. They are saved when you press a save button or add or remove a meal in the daily planner. Saved data stays in this browser’s local storage; it does not sync between devices, browsers or website addresses.
A shared device can expose saved data to other people using the same browser. Private browsing, clearing browser data or changing the site address may remove access to saved plans. Hosting and sign-in services may process ordinary connection information.
Export downloads a JSON backup. Keep it somewhere private. Restore accepts original or upgraded Sixto Nourish backups up to 2 MB. You will see a confirmation before it replaces your saved data. Clearing data deletes your saved targets, recipes and meal plans from this browser only.