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Objective
Set Calories
MAINTENANCE
2200KCAL
Approach
Macronutrients
MAINTENANCE CALORIC INTAKE WITH EMPHASIS ON PROTEIN.
P: 165
F: 50
C: 275
(RATIONALE)
I calculated your macros based on your initial measurements taken on 12/30/26. These measurements served as a general basis to approximate your Basal Metabolic Rate at ~1,840 calories.
Your Basal Metabolic Rate (BMR) is essentially the number of calories your body needs to function at rest (ex: organ function, blinking, food digestion, etc).
When you factor in daily activities like walking and exercising within a sedentary lifestyle, your body burns about 2,200 calories per day. This is known as your maintenance calories - the number of calories you need to eat to maintain your current weight without gaining or losing.
As a starting point for tracking macros, I’ve set your initial caloric intake at your maintenance level to see how your body responds. This allows us to dial in your true macros and pivot efficiently into either a deficit or a surplus.