Daily calories via Mifflin-St Jeor with an activity multiplier, protein set for a high-protein diet (≈0.9–1g per lb of body weight), fat at ~28% of calories, carbs filling the rest. These are the same targets the TryThisFuel planner solves a week of real meals against.
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Resting energy uses the Mifflin-St Jeor equation (10×kg + 6.25×cm − 5×age, +5 male / −161 female), scaled by your activity level. Fat-loss subtracts ~400 calories; muscle-building adds ~300. Protein lands at 0.9–1g per pound — the range most high-protein approaches converge on for satiety and muscle retention. Estimates for healthy adults; general information only, not medical or dietetic advice.