> ## 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). # How Hoot Onboards You and Personalizes Your Plan ## Why Onboarding Matters Most calorie apps give everyone the same generic plan. Hoot does the opposite. Our onboarding process uses evidence-based formulas, your personal data, and your goals to build a **custom nutrition plan** that actually fits your life. The result: a calorie target, macro breakdown, and estimated timeline built **uniquely for you**. --- ## What Hoot Asks You — and Why During onboarding, Hoot collects the following information: --- ### 1. Your current weight & goal weight Hoot uses these to determine the size of the change you want to make. This sets your overall direction—lose, maintain, or gain. --- ### 2. Your preferred pace of progress You choose how fast you want to move: * **0.5 lbs/week** — slow & steady * **1 lb/week** — balanced * **2 lbs/week** — aggressive Your pace determines the size of your daily calorie deficit (or surplus). Hoot never forces an aggressive pace, and won’t allow unsafe calorie levels. --- ### 3. Your age, gender, height & activity level These inputs power the **Mifflin–St. Jeor equation**, the gold standard for estimating your Basal Metabolic Rate (BMR). Then we apply an **activity multiplier (PAL)** so your daily calorie target reflects real life—not a lab experiment. This gives Hoot a highly accurate estimate of the energy your body burns each day. --- ### 4. Your eating style or diet preference You can choose from: * Balanced / No preference * Mediterranean / Flexitarian * High-protein * Low-carb * Pescatarian * Plant-based * Custom restrictions This ensures Hoot avoids recommendations that clash with your dietary needs and gives insights that match how you actually eat. --- ### 5. Foods you don’t eat If you avoid certain foods or ingredients, Hoot notes that in your profile. This helps the AI tailor insights and avoid irrelevant suggestions. --- ### 6. Your past experience with calorie tracking We ask whether you’ve used a calorie tracker before. This helps determine how much guidance, education, and support you'll benefit from as you start using Hoot. --- ### 7. What you want to accomplish (beyond weight) Users often have broader goals, such as: * Living a healthier lifestyle * Feeling more energized * Eating more mindfully * Improving health markers * Building better routines Hoot uses these to shape your feedback, nudges, and “Hoot Says” insights. --- ### 8. Obstacles that typically get in your way Common struggles include: * Losing consistency * Not knowing what to eat * A chaotic schedule * Cravings * Lack of support This helps Hoot tailor support, reminders, streak messaging, and insights that match your real-life challenges. --- ## How Hoot Uses This Data to Create Your Plan ### 1. Your personalized calorie target Hoot calculates your daily calorie target using: * Your BMR (Mifflin–St. Jeor formula) * Your activity level * Your chosen pace (deficit or surplus) We never let your calorie target drop below safe thresholds: * **1,200 calories/day for women** * **1,500 calories/day for men** --- ### 2. Your personalized macro targets Once calories are set, Hoot calculates your macros: * **Protein:** 0.8g per pound of body weight * **Fat:** ~30% of total calories * **Carbs:** The remainder after protein and fat Users can edit any macro target at any time. --- ### 3. Estimated date to reach your goal Based on your calorie deficit, starting weight, and target weight, Hoot provides an **estimated timeline**—not a promise. Real-world progress varies based on consistency, stress, sleep, hydration, and lifestyle factors. --- ### 4. Personalized insights & guidance Your answers help shape: * Your **Nutrition Score** * Your **Hoot Says** insights * Streak celebration messages * The type of feedback and nudges you receive * What swaps or improvements Hoot recommends * How your diet style influences suggestions Hoot isn’t just tracking your food—it’s learning how to support _you_. --- ## What Happens After Onboarding? Once your plan is ready, you’ll be prompted to choose a subscription: * **$9.99 monthly** * **$39.99 annual** (best value) ​_Seasonal discounts or promo codes may be available._ After choosing a plan, you can create your account using: * Email * Apple Sign-In * Google Sign-In * Facebook Sign-In Then you’re ready to start logging and building momentum. --- ## The Bottom Line Hoot’s onboarding takes just a couple of minutes, but the data you provide powers a deeply personalized plan that’s science-based, flexible, and built around your real life—not someone else’s. It’s nutrition guidance that feels like it was made for you—because it was.