How Dumpli calculates calories

You can only trust a meal-plan app when you know where its numbers come from. So we've put everything here: the formulas, the limits, the data sources and what our numbers don't know yet.

Information checked on 2026-09-26. General information, not medical advice. How we calculate

1. Calorie needs

Basal metabolic rate (BMR) is calculated with the Mifflin–St Jeor formula – one of the most accurate simple formulas for adults:

for women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161;
for men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5.

Daily needs = BMR × activity factor: 1.2 (hardly move), 1.375 (move a little), 1.55 (moderately active), 1.725 (very active), 1.9 (extremely active).

The formula calculates an average. One person's needs can differ by around 10% either way, so after 3–4 weeks it's worth looking at how your weight is actually changing and adjusting your target to match.

2. Weight-loss target and safe limits

Gentle pace: 300 kcal less than your daily needs.
Steady pace: up to 550 kcal less (but no more than 20% of your daily needs).
Lower limit: never less than your BMR, and no less than 1,200 kcal for women or 1,500 kcal for men – whichever number is higher.
Pace: calculated on the assumption that 1 kg of fat ≈ 7,700 kcal. It's an approximate figure – the real pace varies.

When we don't offer a weight-loss plan: to people under 18, pregnant or breastfeeding women, people with diabetes, people who have or have had an eating disorder, and people with a BMI under 18.5. In those cases we suggest talking to a doctor.

3. Protein

when losing weight – 1.2–1.6 g per kilogram of body weight;
when maintaining weight – 1.0–1.4 g/kg;
when building muscle – 1.6–2.0 g/kg.

When your BMI is over 30, protein is calculated not from your current weight but from the weight that matches a BMI of 25 – otherwise the target would be unrealistically high.

4. Recipe calories

The calories, protein, fat, carbohydrates and fibre of every recipe are calculated from the grams of the ingredients and divided by the number of portions. We don't count salt, spices, water or herbs. Oil and sauces are always counted.

Food values (per 100 g) come from the USDA FoodData Central database and the labels of typical products in Lithuanian shops. A particular brand's product may differ, so we always say “about”.

5. Allergens

Allergens are marked according to the EU list of 14 allergens that must be declared. We separately mark foods that often contain traces of allergens (for example, gluten in oats or buckwheat). But the ingredients of shop products vary – always check the label.

6. What our numbers don't know yet (honestly)

Our food values haven't been checked by a dietitian yet. We're planning to work with a dietitian who will review the database and the recipes. Until that happens, we're saying so here.
Not every recipe has been tested in a kitchen yet. The recipe numbers are calculated automatically and checked by tests, but we'll still check the cooking steps by cooking them. Found a mistake? Write to us.
A formula isn't a measurement. Only a lab test can show your exact metabolic rate. The calculator gives you a good starting point, not a diagnosis.

Check it yourself

The same formulas are used in the calorie calculator, the protein calculator, the nutrition quiz and the app. You'll find food values in the calorie table.