Where does my daily energy target come from?
From an estimated total daily energy expenditure: your body size and age give a baseline, your activity level scales it, and your goal adjusts it up or down.
- Open Nutrition.
- Set your activity level from the options shown.
- Set your goal. The target adjusts accordingly.
- The Daily Energy Target updates immediately.
Why it works this way
A single calorie number pulled from a generic formula ignores that the same person needs different amounts on different training loads. Scaling by activity and then adjusting for goal separates the two questions rather than blending them into one guess.
What you can change
Change activity level or goal at any time and the target recalculates. Both are estimates, and the honest use of the number is as a starting point you adjust against real results.
What do the macronutrient and fiber targets mean?
Protein, carbohydrate, fat and fiber each get a target in grams derived from your energy target and bodyweight.
Why it works this way
Protein is the one worth hitting deliberately, because it determines whether resistance training builds tissue or merely maintains it, and requirements rise rather than fall after 65. The protein entry covers the evidence and the protein calculator works it out without an account.
What you can change
The targets move with your energy target, so changing goal or activity level shifts all of them together.
How do I track against these targets?
Use Track in Habits. Nutrition targets become checklist items rather than something you log meal by meal.
Why it works this way
Meal logging has a well-documented abandonment problem. A daily yes or no against a protein target is far less precise and vastly more likely to still be happening in six months, which matters more for a marker that moves over years.
What you can change
If you prefer precise logging, use whatever app you already trust for it and treat this as the target rather than the tracker.