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How Hoot Calculates Your Macros

Hoot uses proven nutrition science—not fads or guesswork—to build a macro plan that keeps you strong, fueled, and feeling good every day.

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Written by Patrick McCarthy
Updated over a month ago

The Science Behind Your Macros

Hoot builds your macro targets using a simple, science-backed sequence:
​first calories → then protein → then fat → then carbs.

Your calorie target sets the foundation. From there, Hoot uses evidence-based defaults that protect your metabolism, support hormone health, and keep energy steady — without forcing you into any rigid diet style.

1. Your Calorie Target (The Starting Point)

Everything begins with your total daily calorie needs, calculated using the Mifflin–St Jeor equation, the gold-standard formula for estimating metabolism.

We then multiply your BMR by your activity level and adjust for your goal (lose, maintain, gain). To keep things safe and sustainable, Hoot enforces minimum daily calorie floors:

  • 1,200 calories/day for women

  • 1,500 calories/day for men

  • 1,350 calories/day for other genders

Your macros are built on top of this personalized calorie target.

2. Protein — Your Foundation Macro

Default Target:
​0.8 grams per pound of body weight

Protein is set first because it’s essential for:

  • Maintaining and building lean muscle

  • Feeling full and reducing overeating

  • Supporting recovery and performance

  • Minimizing muscle loss during weight loss

Modern research shows the optimal range for active adults is 0.7–1.0 g/lb, so Hoot’s 0.8 g/lb target hits the evidence-backed sweet spot without being extreme.

Once your protein grams are set, we convert them to calories (4 kcal/g) and lock them in.

3. Fat — Essential for Hormones & Health

Default Target:
​30% of daily calories
​Minimums:

  • 40 g/day for men

  • 30 g/day for women

  • 35 g/day for other genders

Fat is set second because it’s required for:

  • Hormone production (estrogen, testosterone, cortisol)

  • Absorption of vitamins A, D, E, K

  • Nervous system function

  • Sustained energy and satiety

The 30% target sits in the middle of the 20–35% recommended range from major health authorities and avoids the hormonal downsides of very low-fat diets.

Once your fat calories are calculated, we convert them to grams (9 kcal/g).

4. Carbohydrates — Your Flexible Fuel

Formula:
​Carb Calories = Total Calories − (Protein Calories + Fat Calories)
​Carb Grams = Carb Calories ÷ 4

Carbs are assigned last, because:

  • Protein and fat provide essential amino and fatty acids

  • Carbs do not have a minimum biological requirement

  • Your carb needs vary depending on activity, appetite, and personal preferences

This makes carbs your flexible macro, adapting to you rather than forcing you into a rigid ratio.

Carbs support:

  • Energy for workouts

  • Cognitive function

  • Mood and focus

  • Digestive health (through fiber-rich sources)

Hoot encourages nutrient-dense carbohydrates like fruits, vegetables, legumes, and whole grains.

Why This Macro System Works

Hoot’s macro approach is simple but scientifically grounded:

  • Calories set the framework

  • Protein protects muscle and controls hunger

  • Fat supports hormones and nutrient absorption

  • Carbs fill the remaining calories, giving you flexibility and energy

This structure aligns with modern sports nutrition, clinical nutrition, and behavioral research — ensuring your plan is balanced, sustainable, and personalized.

Simple. Flexible. Based on your calories.
That’s how Hoot makes macros work for real life.

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