> ## Knowledge Base Index
> Fetch the complete knowledge base index at: https://help.hootfitness.com/sitemap.xml
> Use this file to discover available pages before exploring further.
> Pure-Markdown content can be obtained by appending a '.md' suffix to the content URLs listed in the sitemap (without the trailing slash).

# Hoot Glossary - Nutrition & App Terms Made Simple

# Basal Metabolic Rate (BMR)

**Definition:**  
The number of calories your body burns at rest to maintain essential functions like breathing, circulation, and cell repair.

**How Hoot Uses It:**  
Hoot calculates your BMR using the **Mifflin-St Jeor equation** as the foundation for your calorie plan.

**Why It Matters:**  
Knowing your BMR helps Hoot personalize your daily calorie target—so your plan fits your unique metabolism instead of using generic numbers.

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# Mifflin-St Jeor Equation

**Definition:**  
A clinically validated formula used to estimate BMR based on weight, height, age, and gender. Considered the gold standard for modern nutrition planning.

**How Hoot Uses It:**  
Every Hoot calorie plan starts here. The app plugs your data into this equation, then adjusts the result for your activity level and goals.

**Why It Matters:**  
It ensures your calorie target is grounded in science—not guesswork—so your plan is accurate, safe, and individualized.

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# Total Daily Energy Expenditure (TDEE)

**Definition:**  
An estimate of how many calories you burn in a day, including movement, exercise, and your BMR.

**How Hoot Uses It:**  
Hoot multiplies your BMR by one of four activity levels—Sedentary, Lightly Active, Active, or Very Active—to calculate your TDEE.

**Why It Matters:**  
Your TDEE represents your _maintenance calories_—the baseline for setting a safe calorie deficit or surplus depending on your goal.

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# Calorie Deficit

**Definition:**  
When you consume fewer calories than your body burns, prompting it to use stored energy (fat) for fuel.

**How Hoot Uses It:**  
Hoot applies a deficit of about 250–1,000 calories per day depending on your goal pace (slow, balanced, or faster).

**Why It Matters:**  
It's the science behind fat loss—but Hoot makes it sustainable by keeping deficits moderate and safe, never extreme.

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# Macros (Macronutrients)

**Definition:**  
The three main nutrient groups that provide calories: **protein**, **fat**, and **carbohydrates**.

**How Hoot Uses It:**  
Hoot automatically calculates your macro targets based on your calorie goal:

* **Protein:** ~0.8 g per pound of body weight
* **Fat:** ~30 % of total calories (with safe minimums)
* **Carbs:** Remaining calories

**Why It Matters:**  
Balanced macros keep you full, energized, and nourished while you work toward your goals.

---

# Protein Target

**Definition:**  
Your daily recommended protein intake to maintain or build lean muscle.

**How Hoot Uses It:**  
Set at ~0.8 g per pound of body weight by default, adjustable up to 1 g/lb for users with higher activity or muscle-building goals.

**Why It Matters:**  
Protein preserves muscle, improves satiety, and helps your body burn fat more efficiently.

---

# Fat Target

**Definition:**  
Your daily recommended fat intake, essential for hormones, vitamin absorption, and energy.

**How Hoot Uses It:**  
Set at roughly 30 % of your daily calories, with built-in minimums of 40 g/day for men and 30 g/day for women.

**Why It Matters:**  
Keeps your hormones and metabolism healthy while supporting long-term energy.

---

# Carbohydrate Target

**Definition:**  
Your daily recommended intake of carbohydrates—the body's main energy source.

**How Hoot Uses It:**  
Hoot assigns carbs the remaining calories after protein and fat are set, ensuring at least 130 g/day for brain and muscle function.

**Why It Matters:**  
Carbs fuel your focus, workouts, and recovery. Hoot helps you balance them with protein and fat for stable energy.

---

# Fiber

**Definition:**  
A type of carbohydrate that supports digestion, fullness, and blood-sugar control.

**How Hoot Uses It:**  
Default goal: 14 g per 1,000 calories consumed. Hoot tracks this as an optional target.

**Why It Matters:**  
Meeting your fiber goal helps regulate appetite and improve gut health—two key parts of long-term success.

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# Saturated Fat

**Definition:**  
A type of dietary fat that should be limited to under 10 % of total daily calories for heart health.

**How Hoot Uses It:**  
Hoot monitors saturated fat as part of your Nutrition Score, encouraging healthier swaps when levels are high.

**Why It Matters:**  
Helps you make small, smart improvements that benefit long-term cardiovascular health.

---

# Added Sugar

**Definition:**  
Sugar that's added to foods or drinks during processing, not naturally occurring (like in fruit).

**How Hoot Uses It:**  
Hoot flags added sugar in your Nutrition Score and insights, suggesting ways to cut back if intake is high.

**Why It Matters:**  
Lower added sugar improves energy stability and supports healthier eating habits.

---

# Sodium

**Definition:**  
An essential mineral that helps regulate fluid balance and nerve function, but too much can raise blood pressure.

**How Hoot Uses It:**  
Default daily limit: 2,300 mg. High-sodium meals are noted in your Nutrition Score insights.

**Why It Matters:**  
Helps you stay mindful of hidden salt in processed foods and maintain heart health.

---

# Nutrition Score (Hoot Feature)

**Definition:**  
A 1–100 score that reflects the overall nutritional quality of your meal or food choice.

**How Hoot Uses It:**  
Calculated automatically after every log. Hoot's AI gives bonus points for protein, fiber, and whole foods, and subtracts for excess sugar, salt, or ultra-processing.

**Why It Matters:**  
Gives instant feedback so you can learn what's working—without guilt or guesswork.

---

# Smart Weight Target (Hoot Feature)

**Definition:**  
A personalized calorie and macro plan built from your profile—age, height, weight, activity, and goal pace—using the Mifflin-St Jeor framework.

**How Hoot Uses It:**  
Updates automatically when you change your goals or activity level.

**Why It Matters:**  
Ensures your targets evolve with you, keeping your progress realistic and healthy over time.

---

# Calorie Target (Hoot Feature)

**Definition:**  
The total number of calories Hoot recommends you eat each day to reach your goal.

**How Hoot Uses It:**  
Calculated from your BMR × activity level, minus a safe calorie deficit.

**Why It Matters:**  
Gives you a clear, daily goal that balances structure with flexibility—no more guessing.

---

# Nutrition Insights (Hoot Feature)

**Definition:**  
Short, evidence-based feedback attached to each food log (e.g., "Add more fiber for a better score").

**How Hoot Uses It:**  
Appears after every AI analysis to help you understand _why_ a meal scored the way it did.

**Why It Matters:**  
Turns logging into learning, helping you improve meals over time without stress.

---

# Streak (Hoot Feature)

**Definition:**  
The number of consecutive days you've logged at least one meal in Hoot.

**How Hoot Uses It:**  
Displayed prominently in your dashboard and progress view to motivate consistent tracking.

**Why It Matters:**  
Reinforces daily awareness—the strongest predictor of long-term success.

---

# Hydration Target (Hoot Feature)

**Definition:**  
Your daily water-intake goal.

**How Hoot Uses It:**  
You can log water manually or set reminders. Default target: 8 cups (≈ 2 L) per day.

**Why It Matters:**  
Proper hydration supports energy, digestion, and accurate weight tracking.

---

# AI-Powered Logging (Hoot Feature)

**Definition:**  
Hoot's ability to recognize meals from text, photos, voice, or food labels.

**How Hoot Uses It:**  
Instantly analyzes calories, macros, and Nutrition Score using verified databases and AI vision models.

**Why It Matters:**  
Saves time and removes friction—logging a meal takes seconds, not minutes.

---

# Behavioral Science

**Definition:**  
The study of how people form habits and make decisions.

**How Hoot Uses It:**  
Hoot integrates habit-formation psychology—like streaks, gentle nudges, and progress visualization—to keep users consistent.

**Why It Matters:**  
Helps you stay motivated through small, positive reinforcement instead of guilt.

---

# GLP-1 (Glucagon-Like Peptide-1)

**Definition:**  
A hormone (and class of weight-loss medications like Ozempic or Wegovy) that affects appetite and digestion.

**How Hoot Uses It:**  
Hoot supports users on GLP-1 medications by tracking protein, hydration, and fiber to prevent muscle loss and nutrient gaps.

**Why It Matters:**  
Ensures balance and nutrition while managing appetite changes from GLP-1 use.

---

# Minimum Calorie Thresholds

**Definition:**  
The lowest safe calorie intake recommended for healthy adults.

**How Hoot Uses It:**  
Hoot automatically prevents calorie targets from dropping below **1,200 cal/day for women** and **1,500 cal/day for men.**

**Why It Matters:**  
Protects your energy, nutrition, and long-term results.

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# AI Transparency

**Definition:**  
The practice of showing users how AI generates or interprets results.

**How Hoot Uses It:**  
Hoot displays "assumptions" after each log—like portion size or cooking method—so you know how each estimate was made.

**Why It Matters:**  
Builds trust and helps you fine-tune accuracy over time.

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# Assumptions (Hoot Feature)

**Definition:** The details Hoot's AI provides to explain how we interpreted your food log—like estimated portions, ingredients, or cooking methods.  
​**How Hoot Uses It:** After each meal is analyzed, Hoot lists its assumptions (e.g., "1 cup cooked rice," "grilled chicken breast," "1 tsp olive oil") so you can review and edit them for accuracy.  
​**Why It Matters:** Transparency helps you understand how calories and macros were calculated—and improves accuracy over time as you correct or confirm Hoot's assumptions.

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# Quick Adjust (Hoot Feature)

**Definition:** A simple tool that lets you manually change calorie or macro values on any log without re-entering the full meal.  
​**How Hoot Uses It:** Tap **Quick Adjust** on a logged meal to easily increase or decrease calories, protein, carbs, or fat. Changes instantly update your daily totals and dashboard.  
​**Why It Matters:** Makes Hoot flexible for real life—so you can stay consistent even when portion sizes or meal details don't match perfectly.