How Canoz sets your daily calorie goal

Step 1: resting energy

Canoz estimates your basal metabolic rate with the Mifflin-St Jeor equation: 10 × your weight in kg, plus 6.25 × your height in cm, minus 5 × your age, then plus 5 for men or minus 161 for women. If you choose neither, it uses the midpoint between the two.

Step 2: activity

It multiplies that by an activity factor from the workouts per week you choose during setup: 1.375, 1.55 or 1.725. With your permission, the active energy in Apple Health adjusts your daily goal, on your iPhone only.

Step 3: goal and pace

To lose or gain weight, Canoz subtracts or adds the energy of your weekly pace, at about 7,700 kcal per kilogram of body weight, spread over seven days. You choose the pace, up to 1.5 kg a week, and Canoz shows when you would reach your target at that pace.

Limits built into the plan

Canoz never suggests a daily goal below 1,200 kcal (1,500 kcal for men), and a goal you type yourself cannot go below it either. A weight-loss target never goes under a BMI of 18.5 for your height.

These limits are not medical advice. Talk to a doctor or dietitian before a big change to your diet, especially if you are pregnant or have a medical condition.

Macros from your calories

Your calories are split into protein, carbs and fats, at 4, 4 and 9 kcal per gram, so every meal also counts toward three macro goals. Log meals with a photo or a barcode and watch them add up.

Questions and answers