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 as a range first, targeting a daily protein intake of 1.65-2.8 g/kg of fat free mass. To find your fat free mass, you multiply your body weight (in kilograms) by your estimated body fat percentage and then subtract that from your total body weight.
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.
All of these macros will be given in ranges to give you flexibility, so as long as you are within those ranges and still within your calories, you’re doing great.
But again, the two most important targets for body composition changes are your total calories and protein intake.