Your plan
Macro targets
Why protein is anchored to goal weight, and how the rest of your calories get split.
Protein is calculated first, from your goal weight rather than your current weight. Whatever calories are left over are split between fat and carbohydrate according to the percentage you set.
Why protein uses goal weight
Because protein should track the body you're building toward, not the one you're leaving behind. If you're losing 40 pounds, anchoring protein to your current weight sets a target that's too high the whole way down and drops the moment you arrive.
The 80% ceiling
Protein is capped at 80% of your total calories. On an aggressive deficit with a high grams-per-pound setting, the requested protein can exceed the entire calorie budget; the cap keeps room for fat and carbohydrate. If you hit it, the app says so.
Fat and carbs
The remainder is divided by your fat percentage — 35% fat and 65% carbs by default. There's no single correct split here. Fat has a floor worth respecting for hormone function, and carbs are what fuel hard training, but between those extremes it's mostly preference and what keeps you full.
Fiber and sodium
Fiber targets are 38g a day for men and 25g for women. Sodium is shown as a 2,300mg ceiling rather than a goal — it's a limit to stay under, not a number to hit.
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