How to Build and Review a Calorie Plan
Direct Answer
Start with estimated maintenance, choose a calorie scenario, customize macros, then compare the plan with several weeks of consistent intake and weight data. A calculator gives a starting estimate; a target date is not a promise.
Start with maintenance
The TDEE calculator estimates daily energy from your details and an activity factor. Use its result in the goal planner, or enter an observed maintenance estimate from the Progress Calibrator. Check that the estimate reflects your usual activity.
Follow the connected workflow
Choose a goal and adjustment in the planner, then select Customize these macros. Edit the split as grams or percentages and choose Use as daily targets. Remaining Macros receives the result without putting body measurements into a shared URL.
Read the timeline as a scenario
The goal planner illustrates a fixed calorie difference and constant weight-change pace. It deliberately identifies this simplification. Real energy needs change, and day-to-day weight is affected by more than tissue change. Use a desired date to compare scenarios, not to force a more aggressive calorie reduction.
Review actual dates
Paste weigh-ins as YYYY-MM-DD followed by weight when you have missing days. Include average calories for the whole interval. The fitted trend uses the real date spacing. Copy or save the result, then use its maintenance estimate to revisit the plan if the data are sufficiently consistent.
Ready to Track Smarter?
Use AI-assisted photo estimates as a faster starting point, then review and edit your calories and macros before saving.
View on the App StoreFrequently Asked Questions
How long should I follow a calorie plan before changing it?
Give it several weeks of consistent logging and regular weigh-ins. Day-to-day weight moves for many reasons, so the trend over a few weeks is the signal worth acting on.
Should I use a calculated TDEE or an observed maintenance estimate?
Start with the calculated estimate if you have no data. Once you have several weeks of intake and weight records, the observed estimate from the Progress Calibrator usually reflects your real needs better.
Is the goal timeline a prediction?
No. It illustrates a fixed calorie difference at a constant pace. Real energy needs change as weight changes, so treat the date as a way to compare scenarios rather than a promise.