The science behind the macro planner
This planner uses the Mifflin-St Jeor Equation to compute your Basal Metabolic Rate (BMR) — the energy required to sustain vital bodily functions at rest. The equation differs by biological sex, so we ask for that to keep your baseline accurate. Your BMR is then adjusted by a daily lifestyle multiplier to estimate your Total Daily Energy Expenditure (TDEE).
Why sustainable targets win over extreme deficits
Crash dieting fails long-term due to metabolic downregulation. When you impose an extreme caloric deficit, the body interprets the drop in energy as a biological famine. To preserve itself, it reduces non-essential metabolic outputs, decreases thyroid function, and increases hunger signals. This planner encourages a modest, sustainable deficit of around 250 kcal a day by default, protecting your metabolic baseline while still promoting fat loss.
Understanding macronutrients
- Protein (4 calories per gram): Critical for muscle repair, tissue maintenance, and satiety.
- Fats (9 calories per gram): Essential for cell structure, hormone production, and nutrient absorption.
- Carbohydrates (4 calories per gram): Your body's preferred, efficient energy source for brain function and exercise performance.
Frequently Asked Questions
Online formulas offer a statistical baseline. Because individual biology varies, we recommend tracking your body weight against the calculated maintenance target for an uninterrupted week to identify your actual baseline, then using the manual override if needed.
Standard target percentages depend on your training focus. Higher protein helps protect muscle mass during weight loss phases, while a higher carbohydrate share can benefit recovery during active muscle building.
Rather than dropping calories lower, reset to your current maintenance level for one to two weeks. This gives your metabolism time to normalise before you begin a modest deficit phase again.
The Mifflin-St Jeor equation accounts for typical differences in body composition and metabolic rate between men and women, which meaningfully changes the BMR result for the same age, height and weight.