The Science Behind Your Numbers
Hoot’s macro targets start with your calorie goal, calculated using the gold-standard Mifflin-St Jeor equation.
This formula estimates how many calories your body burns each day (your Total Daily Energy Expenditure), then applies a healthy calorie deficit or surplus based on your goal.
To keep things safe and sustainable, Hoot enforces minimum calorie limits:
1,200 cal/day for women
1,500 cal/day for men
Once your calorie target is set, Hoot divides those calories into protein, fat, and carbs using evidence-based defaults designed to protect muscle, support hormones, and keep energy steady.
Protein — Your Foundation
Default: ~ 0.8 grams per pound of body weight
Protein keeps you full, preserves lean muscle, and supports recovery—especially during weight loss.
This range (0.7–1.0 g/lb) is backed by research as the sweet spot for maintaining strength and satiety without over-restricting other nutrients.
Fat — Essential for Hormones & Energy
Default: ≈ 30 % of daily calories
Minimums: 40 g/day for men • 30 g/day for women
Fat is crucial for hormone health, vitamin absorption (A, D, E, K), and long-term energy.
Keeping fat around 30 % of calories provides balance while staying within recommended ranges from major health authorities.
Carbohydrates — The Flexible Fuel
After setting protein and fat, Hoot assigns the remaining calories to carbohydrates. You’ll always get at least 130 grams per day, the minimum level recommended for brain and nervous-system function.
Carbs are your body’s preferred energy source—especially for focus, workouts, and mood—so Hoot encourages nutrient-dense options like fruits, vegetables, legumes, and whole grains.
Why This Works
Hoot’s macro system aligns with consensus from leading nutrition research and sports-nutrition experts:
Balanced macros improve adherence and energy.
Adequate protein protects muscle during calorie deficits.
Sufficient fat maintains hormone function.
Carbs keep workouts and cognition sharp.
Simple, flexible, and backed by science—that’s how Hoot fuels progress.