1. Estimate your baseline
Avoico starts with a Mifflin-style BMR estimate using weight, height, age, and gender. That number is not treated as perfect; it is only the starting point.
Calculation logic
How Avoico estimates your first plan.
Avoico does not guess a random meal plan. It starts with a calorie and macro estimate, then uses your routine, food preferences, country, and budget to make that estimate practical.
2. Adjust for activity and goal
The baseline is multiplied by an activity factor. Then the goal changes the target: fat loss uses a deficit, muscle gain uses a surplus, and steady-energy goals stay closer to maintenance.
3. Turn targets into meals
Calories and macros become meals, portions, timing, and ingredients. Restrictions, dislikes, cooking style, workday mode, country, and budget shape the final plan.
The goal changes the math, but the plan still has to fit real life.
Fat loss
Avoico applies a moderate calorie deficit and keeps protein high enough to make meals filling.
Muscle gain
Avoico applies a modest calorie surplus and balances protein, carbs, and fats around training support.
Steadier energy
Avoico stays near maintenance and favors meal timing and consistency over aggressive calorie changes.
Hormone-support goals
Avoico uses conservative calorie adjustments and balanced macro ranges. These are wellness-planning rules, not treatment rules.
These estimates are for wellness planning and habit support. They are not medical advice, diagnosis, or treatment. If you have a medical condition, eating disorder history, pregnancy, or a clinician-prescribed diet, use professional guidance before changing your nutrition.