How Hoot Calculates Your Macros

Hoot’s macro targets start with your calorie goal, calculated using the gold-standard Mifflin-St Jeor equation.
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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:

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.

Default: ~ 0.8 grams per pound of body weight

Protein keeps you full, preserves lean muscle, and supports recovery—especially during weight loss.
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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.

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.
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Keeping fat around 30 % of calories provides balance while staying within recommended ranges from major health authorities.

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.

Hoot’s macro system aligns with consensus from leading nutrition research and sports-nutrition experts:

Simple, flexible, and backed by science—that’s how Hoot fuels progress.