Maintenance calories, goal calories, and a daily protein target — built on the same peer-reviewed equations used in research. No email required. No hype attached.
How these are calculated: energy from the Mifflin-St Jeor equation (validated against measured metabolic rates); protein at 1.6 g per kg of bodyweight — the intake where muscle-building benefits plateau in the largest meta-analysis to date (Morton et al., British Journal of Sports Medicine, 2018; 1.6–2.2 g/kg shown as your working range while losing fat). Fat set near 27% of calories; carbs fill the remainder. These are starting estimates — real results calibrate them.
The honest fine print: these are educational estimates for generally healthy adults 18+, not medical advice or a prescription. If you have a medical condition (including kidney disease or diabetes), take medication that interacts with diet or exercise, are pregnant or recently postpartum, or have a history of disordered eating — talk to your physician or a registered dietitian before changing how you eat or train. Estimates can be off by a couple hundred calories in either direction for any individual; that's normal, and it's why tracking beats guessing.
Different equations, different rounding, and honest margins of error. Mifflin-St Jeor is used here because it's among the most validated for the general population — but every formula is a starting estimate. Two weeks of real data beats any calculator, which is exactly how coaching works: start here, watch what happens, adjust.
For building muscle, the largest meta-analysis on the question (Morton et al., BJSM 2018 — over 1,800 participants) found benefits plateau around 1.62 g/kg per day. While losing fat, running toward the top of the 1.6–2.2 range helps preserve muscle and keeps you fuller. More than that isn't harmful for healthy people — it just stops buying you additional muscle.
No — your daily activity setting above already accounts for your general movement, and workout trackers overestimate burn badly. Pick your activity level honestly, eat your goal number consistently, and judge by the two-week trend, not the daily scale.