Every attempt to lose weight, build muscle, or just eat better starts with the same question: how much should I actually eat? Most people either guess, or type their stats into a random online calculator, get one fixed number, and never touch it again. Kurvi does this properly. It builds a complete calorie and macro plan from your own profile, then keeps adjusting it to how much you actually move.
Why one fixed number is not enough
A generic calculator hands you something like 2200 kcal per day and leaves. But your days are not identical: a heavy gym session or a long walk can raise what your body uses by several hundred calories, while a desk-bound rest day burns far less. A single static target is too high on rest days and too low on training days. And that is before macros, which most calculators skip entirely.
Answer three questions, get a full plan
On the Nutrition page, tap the gear icon at the top right to open Nutrition goals, and use the goal calculator at the top. You pick three things:
- How you train: strength training, cardio and endurance, or mostly everyday movement
- Your goal: lose weight, maintain, or gain weight
- Your pace: slow or moderate
From there the calculator works out your calorie and macro targets from your real profile: weight, height, gender, age, and activity level, using the published Mifflin-St Jeor formula. No AI guessing. You set your activity level right in the calculator (how active your day is outside workouts, since logged workouts are counted on top of it), and you see right away how it shapes your daily burn and target.
The calculator needs a complete profile: your weight logged in Tracking, plus height, gender, and birth date in your profile. It never recommends targets for minors or below safe calorie floors, and the results are general fitness estimates, not medical advice.
What the plan actually sets
The plan does not just split your calories into thirds and call it a day:
- Protein is set from your bodyweight and how you train, more for strength training, less for everyday movement
- Fat is set from your bodyweight, enough to keep hormones and health in a good place
- Carbs get the rest, and they are the part that flexes with your day
Protein and fat stay locked day to day, because your body's need for them does not depend on how far you walked today. Only carbs move. You can also let the calculator set daily fiber, sugar, and saturated fat targets from general dietary guidelines.
A target that moves with your day
Applying the plan switches your calorie ring to plan mode. Your daily target is your live energy burn for the day, plus or minus your plan amount. Train hard and the target rises to fuel it. Rest and it comes down. And your daily burn is always computed from your latest logged weight, so the target stays accurate as your body changes. This is the part a fixed number can never do.
One honest requirement: plan mode only works if you log your workouts and activities. The daily target counts calories only from sessions you actually log, so if you train a lot without logging it, your target stays too low. Activities imported from your watch through Health Connect count automatically too, so watch users get this for free. If you would rather keep a plain fixed calorie goal, that works too and needs no activity logging.
See whether it is actually working
Your plan is kept as a dated chapter, and the goals screen shows how long it has been running. In Nutrition analytics, the Plans tab gives every plan its own view: calories against that plan's target, your macros, your top foods, and, if you log your weight in Tracking, a weight chart for the same period, so you can see the result where it matters. Changing your goal direction starts a new chapter, and nothing is ever lost.
The other half is logging your food
A plan is only useful if your food log is roughly honest. Kurvi makes that fast: scan a barcode, snap a photo of your plate and let AI fill in the values, or log saved meals and favorites in a couple of taps. If you are just getting started, Getting started with Kurvi shows how to build the logging habit without burning out.