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
4. 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.

Updated on: 01/06/2026