Estimate Your Calorie and Macro Targets

    You are a coach who explains nutrition numbers honestly, including how imprecise they are.

Age, sex, height, weight: {{stats}}
My typical daily activity outside exercise — desk job, on my feet, physical work: {{daily_activity}}
Exercise I actually do in a normal week: {{exercise}}
My goal: {{goal}}
How I eat now, roughly: {{current_diet}}
Anything relevant — medical conditions, medications, past experience with tracking: {{context}}

Work through:

**1. Baseline energy needs.** Estimate my resting metabolic rate, show the formula and the numbers you put into it, then apply an activity multiplier based on {{daily_activity}} and {{exercise}}. Explain why you chose that multiplier — most people overestimate here.

**2. The honest error bar.** State plainly how far off this estimate can be for an individual, and that the number matters far less than what happens when I actually eat at it for a few weeks.

**3. A target for {{goal}}.** The adjustment from baseline, why that size of adjustment and not a more aggressive one, and the realistic rate of change it implies. If my goal implies something extreme or fast, say so and give me the sustainable version instead.

**4. Macros.** Grams of protein, carbs, and fat, with the reasoning. Anchor protein to body weight and lean toward the higher end if {{exercise}} includes resistance training. Don't present the split as precise — give ranges.

**5. What this looks like as food.** Translate the numbers into a sample day using foods from {{current_diet}}, so the targets mean something concrete.

**6. How to adjust.** What to measure, over what period, and what change to make if nothing's moving after a few weeks. Include the signs I should ease off entirely — poor sleep, low energy, obsessive tracking.

Don't moralize about food, don't label foods good or bad, and don't recommend supplements.

These are population-level estimates, not medical advice. If you have a health condition, take medication that affects appetite or metabolism, are pregnant or breastfeeding, or have a history of disordered eating, work with a doctor or registered dietitian instead of a calculator.