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How Hoot Calculates Your Calorie Goals and Macros

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Written by Patrick McCarthy
Updated over 5 months ago

Hoot’s calorie targets are powered by science—but simplified for everyday use.

Here’s how it works:

  1. Your Baseline: Mifflin-St Jeor Method
    We start with the most trusted formula in nutrition:

    • For women: (10 × weight[kg]) + (6.25 × height[cm]) – (5 × age) – 161

    • For men: (10 × weight[kg]) + (6.25 × height[cm]) – (5 × age) + 5

  2. Adjust for Activity Level
    We apply a multiplier based on your self-reported activity:

    • Sedentary: ×1.2

    • Lightly active: ×1.375

    • Moderately active: ×1.55

    • Active: ×1.725

  3. Apply a Calorie Deficit (for weight loss)
    If you want to lose weight, Hoot subtracts:

    • 500 calories/day for 0.5 lbs/week

    • 1,000 calories/day for 1 lb/week

    • 2,000 calories/day for 2 lbs/week (not recommended for most users)

  4. Macro Breakdown
    We personalize your macros:

    1. Protein: 1 gram per pound of your body weight

    2. Fat: 30% of your daily calories

    3. Carbs: Whatever’s left after protein and fat

  5. Safety First
    Hoot won’t go below 1,200 calories/day for women or 1,500 for men—because health comes first.

And remember: you can always adjust any targets based on your own plan or preferences.

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