> ## Knowledge Base Index
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> Use this file to discover available pages before exploring further.
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# How Hoot Calculates Your Calorie Goals and Macros

Hoot’s calorie targets are powered by science—but simplified for everyday use.

Here’s how it works:

1. **Your Baseline: Mifflin-St Jeor Method**  
We start with the most trusted formula in nutrition:

* For women: `(10 × weight[kg]) + (6.25 × height[cm]) – (5 × age) – 161`
* For men: `(10 × weight[kg]) + (6.25 × height[cm]) – (5 × age) + 5`
2. **Adjust for Activity Level**  
We apply a multiplier based on your self-reported activity:

* Sedentary: ×1.2
* Lightly active: ×1.375
* Moderately active: ×1.55
* Active: ×1.725
3. **Apply a Calorie Deficit (for weight loss)**  
If you want to lose weight, Hoot subtracts:

* 500 calories/day for 0.5 lbs/week
* 1,000 calories/day for 1 lb/week
* 2,000 calories/day for 2 lbs/week (not recommended for most users)
4. **Macro Breakdown**  
We personalize your macros:

1. **Protein:** 1 gram per pound of your body weight
2. **Fat:** 30% of your daily calories
3. **Carbs:** Whatever’s left after protein and fat
5. **Safety First**  
Hoot won’t go below 1,200 calories/day for women or 1,500 for men—because health comes first.

And remember: you can always adjust any targets based on your own plan or preferences.