Calories + Macros (High-Precision Estimate)

Estimates maintenance (TDEE), then sets a daily target + simple macros. Track 7–14 day trend and adjust if needed.

How it works: Mifflin-St Jeor BMR → Activity (TDEE) → Goal deficit/surplus. Macros: protein set per bodyweight, fat auto floor, carbs fill the rest.
Goal: —
Planned pace: —
— kcal / day
Protein
— g
— kcal
Carbs
— g
— kcal
Fat (auto)
— g
— kcal
Calorie change vs maintenance —
Start here. Track 7–14 day trend. If you stall, adjust by ~100–200 kcal/day.