Calorie Targets set daily energy intake to match your goal and training demands.
| Goal | Target vs TDEE | Notes |
|---|---|---|
| Fat loss | 80%–90% | Smaller deficits preserve training quality. |
| Maintenance | ~100% | Hold weight; refine macros for performance. |
| Muscle gain | 105%–115% | Emphasize training days. |
| Recomposition | 95%–100% | High protein and progressive training. |
Use 7–14 day weight trends and adherence to move targets in small steps. Avoid reacting to single days.
Adaptive Calorie Goals adjust your daily calories using recent activity, intake, and body-weight trends to keep you on track.
Maintenance Calories are the intake that keeps body weight stable over time.
A Calorie Deficit occurs when intake is lower than daily expenditure, producing weight loss over time.
Total Daily Energy Expenditure (TDEE) is the sum of calories you burn each day.
