How we calculate your numbers

We use the Mifflin–St Jeor equation with standard activity multipliers to estimate your daily energy needs (TDEE). Goal adjustments are applied as follows:

• Fat Loss: −20%
• Recomp: −10%
• Maintenance: 0%
• Lean Gain: +10%
• Aggressive Gain: +15%

Protein, carbs, and fats are then distributed according to your selected macro preference (Balanced, Higher-Carb, Higher-Fat, or High-Protein).