evidence-backed math
Built by people, checked against the research.
VitalBite is written and maintained by Libera Bevilacqua a registered dietitian and a nutrition science graduate with 6 years in metabolic health coaching. Every calculator and recipe is reviewed before publishing, and updated when new research changes the picture.
We don't publish anything we wouldn't recommend to our own families.
Most nutrition platforms offer either rigid starvation plans or vague advice that ignores human energy balance. We built VitalBite to translate complex Total Daily Energy Expenditure math into intuitive daily targets and delicious recipes.
By anchoring every meal recommendation in clear macronutrient proportions, we help everyday health seekers build sustainable habits that fit seamlessly into busy lives.
We replace arbitrary restrictions and trendy cleanses with practical physiological calculations, transparent macros, and satisfying meals that support long-term metabolic health.
Where the numbers come from — and where they fall short.
Your daily target starts from the Mifflin-St Jeor equation, one of the most widely validated resting-metabolic-rate formulas in clinical nutrition research, combined with an activity multiplier based on how you describe your typical week.
No formula is perfect. Mifflin-St Jeor typically predicts resting energy expenditure within about 10% of measured values for most healthy adults — accurate enough to plan around, not precise enough to treat as exact. We'd rather tell you that than oversell the number.
VitalBite provides general nutrition information based on established formulas, not personalized medical advice. If you're pregnant or breastfeeding, managing diabetes, a thyroid condition, or a history of disordered eating, or have any other medical condition, please check with a doctor or registered dietitian before using these numbers to guide your diet.
Calculate your exact daily caloric requirements in under two minutes using established energy formulas and personalized activity metrics. Know your number. Then eat like it.
The calculator gives you the baseline. The recipes make it something you'll actually stick to. Start with whichever you need first.