Your calorie targets are initially calculated based on your input data, such as weight, body fat percentage, activity levels, and fitness goals. These targets serve as a starting point for your nutrition journey and over time, our algorithm will adjust gradually based on your data and become more and more precise.
Your protein targets will be set first, targeting a minimum of 0.8 g/lb (1.76 g/kg) body weight. Depending on your body fat percentage and if you are a leaner individual, the protein recommendation will change to 1 g/lb (2.2 g/kg) of body weight (PMID: 28698222).
You then have flexibility with your carbohydrate and fat intake. Fat will on average be around 25% of total calories, and then the remainder of your calories will go towards carbohydrates.
But again, the two most important targets for body composition changes are your total calories and protein intake.