Glossary
Calorie Targets
Updated February 28, 2026
Calorie Targets convert maintenance logic into objective-specific intake targets.
Baseline and objective workflow
Start from maintenance estimate, then apply objective margins with adaptive review windows.
| Goal | Baseline relation | Initial margin | Review frequency |
|---|---|---|---|
| Fat loss | below maintenance | modest deficit | 7 to 14 day trend |
| Maintenance | at maintenance | no broad shift | 14 to 21 day trend |
| Muscle gain | above maintenance | controlled surplus | 7 to 14 day trend |
| Recomposition | slight below to near maintenance | minimal drift | 10 to 14 day trend |
Recalculation process
Use consistent windows before changing intake.
| Step | Review point | Primary input |
|---|---|---|
| 1 | after 7 to 14 days | body trend quality |
| 2 | after 14 to 21 days | adherence and recovery |
| 3 | after 21 to 28 days | waist or body composition indicators |
Starting targets by activity level
| Activity level | Starting target band | Practical note |
|---|---|---|
| Sedentary | maintenance ± 5% | prioritize consistency first |
| Moderately active | maintenance ± 5% to 10% | adjust on performance and adherence |
| Very active | wider daily range with tighter review | training density adds noise |
Example recapture schedule
| Persona | Week 1 | Week 3 | Week 5 |
|---|---|---|---|
| New trainee with desk job | maintenance minus small cut | hold if adherence is stable | adjust only if trend remains |
| Intermediate lifter on 4-day split | maintenance plus lean gain margin | keep gain cap until recovery stable | fine tune around training load |
| Endurance athlete in base phase | target at baseline | refine around workload and sleep | re-baseline if performance drops |
Fuel ties these targets to adaptive calorie goals, while maintenance calories and TDEE provide the starting anchor.