Settings
Your target calorie intake per day
Your target protein intake in grams
Used for daily boundaries and weekly calculations
About Your Targets
Calorie target: For body recomposition, aim for maintenance (~2,200) on training days and a moderate deficit (~1,900-2,100) on rest days.
Protein target: For muscle building, aim for 0.7-1g per pound of body weight. 140g is a good target for ~175lb.
Remember: Weekly averages matter more than single days. Don't stress about being exact every day.