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How Hoot Calculates Your Macros

Hoot's science-backed approach to how we calculate your calories and macros to keep you strong, fueled, and feeling good.

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Written by Patrick McCarthy
Updated over 4 months ago

Hoot calculates your weight loss macros using a proven formula to keep you strong, fueled, and feeling good — not just skinny. Here’s how it breaks down:

  • Calories: We start with the Mifflin-St Jeor formula (the gold standard) to estimate your daily burn. You choose your calorie deficit based on how fast you want to lose weight. Hoot sets minimum thresholds of 1,200/day for women and 1,500/day for men to protect your health and energy.

  • Protein: You’ll get 1 gram per pound of body weight. That’s enough to protect lean muscle, curb hunger, and keep your metabolism humming during fat loss.

  • Fat: We set fat at about 30% of your daily calories, with minimums of 40 g/day for men and 30 g/day for women to support hormone health, energy, and vitamin absorption.

  • Carbs: After we lock in protein and fat, the rest of your calories go to carbs. You’ll get at least 130 g/day, mostly from nutrient-dense foods that fuel your brain, movement, and mood.

Simple, flexible, and science-backed — that’s how Hoot fuels weight loss.

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