Why is my calorie target so much lower than expected?

Focal applies strict safety limits to ensure sustainable progress. The largest deficit allowed is 750 kilocalories a day, and the absolute minimum targets are 1200 kilocalories for females and 1500 kilocalories for males.

How does Focal calculate BMR for non-binary individuals?

For users who select non-binary as their gender, the app calculates the exact average between the standard male and female Mifflin-St Jeor formulas.

Can I set my own custom macronutrient splits?

Yes, you can choose custom percentage or gram splits instead of the built-in protein-first presets, provided they fit within your total calorie limits and safety bounds.

Will I need to adjust my calories as I lose or gain weight?

The app will prompt you to recalculate your nutrition targets automatically if your logged body weight shifts by more than 2 kilograms, or if key profile details change over time.

Help

Nutrition targets

How does Focal calculate my calorie and macro targets?

Updated 7 July 2026

When you set up your profile in Focal, your nutrition targets are tailored specifically to your body and goals. Accurate calorie and macronutrient targets are the foundation of any successful nutrition plan, whether you are looking to lose body fat, gain muscle, or maintain your current weight. Understanding how Focal calculates these numbers will help you trust the process and make informed choices about your daily intake. The calculations rely on proven formulas and your personal data, ensuring the results are safe, realistic, and effective. You will learn the exact equations used, how your daily activity levels influence the numbers, and the built-in safety caps that protect your metabolism. By reviewing these details, you can feel confident that your nutrition plan is built on solid, reliable data.

An illustration of a user reviewing their calorie and macronutrient charts on a smartphone screen.

The Focal Help Desk

How Does Focal Calculate My Targets?

Maya Chen, Focal product specialist — knows every feature inside-out · Callum Brooks, Strength coach and nutrition advisor — ten years coaching everyday lifters

0:004:12

The host and guests are fictional characters. This conversation is scripted and based on verified information from this help article.

Section 1

Introduction

Section 2

Key takeaways

The essentials to remember.

Focal calculates your Basal Metabolic Rate using the Mifflin-St Jeor formula based on your profile inputs.
Activity level multipliers range from 1.2 for sedentary users up to 1.725 for very active users.
Goal adjustments use a standard 7700 kilocalories per kilogram of body mass per week.
Safety caps prevent a daily deficit larger than 750 kilocalories or a surplus over 500 kilocalories.
Macronutrient targets prioritise protein while ensuring a minimum fat intake for essential health.
You earn 10 XP the very first time you set your nutrition targets in the app.

Section 3

How your total daily energy expenditure is calculated

Focal uses your basic profile details, which include weight, height, age, and gender, to estimate your Basal Metabolic Rate before setting your targets. We use the Mifflin-St Jeor equation. For non-binary users, Focal calculates the average of the male and female formulas. This baseline is then multiplied by your daily activity level to find your Total Daily Energy Expenditure.

Sedentary: multiplied by 1.2
Light activity: multiplied by 1.375
Moderate activity: multiplied by 1.55
Very active: multiplied by 1.725

Section 4

Adjusting for your specific weight goal

After calculating your daily energy needs, Focal adjusts your targets based on whether you want to lose body fat, gain muscle, or maintain your weight. If you set a specific weekly rate of weight change, we alter your calories using the rule of 7700 kilocalories per kilogram of body mass per week. Setting these targets for the first time will automatically award you 10 XP to boost your progress.

To lose 0.5 kilograms a week, your target is reduced by 550 kilocalories a day.
To gain 0.25 kilograms a week, your target is increased by 275 kilocalories a day.
To maintain your current weight, no additions or subtractions are made to your baseline calories.

Section 5

Safety caps and minimum intake levels

To keep your nutrition plan healthy and sustainable, Focal applies strict safety limits to your calorie targets. Extreme deficits or surpluses are not supported by the system, ensuring you do not compromise your lean muscle tissue or overall health.

Maximum calorie deficit is capped at 750 kilocalories a day.
Maximum calorie surplus is capped at 500 kilocalories a day.
Minimum daily allowance for females is 1200 kilocalories.
Minimum daily allowance for males is 1500 kilocalories.

Section 6

Macronutrient modes and limits

Once your calorie target is set, Focal divides those calories into protein, fats, and carbohydrates. You can choose a protein-first approach with balanced, high-protein, or custom presets. Alternatively, you can set custom percentage or gram splits. The system ensures you get enough essential nutrients by applying sensible boundaries across all settings.

Protein targets are typically set between 1.6 and 2 grams per kilogram of body weight, depending on your goal.
Protein allowances are capped at a maximum of 40 percent of your total daily calories.
Fat intake is maintained at a minimum of around 0.8 grams per kilogram of body weight to support hormone health.

Section 7

When to recalculate your targets

Your body changes as you progress, which means your nutrition targets should change too. Focal actively monitors your logged weight and profile details to keep your plan completely accurate. The app ensures your progress does not stall by watching for important triggers.

The app will prompt you to update your targets if your weight shifts by more than 2 kilograms.
You should proactively recalculate if your daily activity level changes from sedentary to a more active state.
Update your settings immediately if any core personal field like age or height is modified.

Section 8

Common questions

Why is my calorie target so much lower than expected?: Focal applies strict safety limits to ensure sustainable progress. The largest deficit allowed is 750 kilocalories a day, and the absolute minimum targets are 1200 kilocalories for females and 1500 kilocalories for males.
How does Focal calculate BMR for non-binary individuals?: For users who select non-binary as their gender, the app calculates the exact average between the standard male and female Mifflin-St Jeor formulas.
Can I set my own custom macronutrient splits?: Yes, you can choose custom percentage or gram splits instead of the built-in protein-first presets, provided they fit within your total calorie limits and safety bounds.
Will I need to adjust my calories as I lose or gain weight?: The app will prompt you to recalculate your nutrition targets automatically if your logged body weight shifts by more than 2 kilograms, or if key profile details change over time.

Section 9

In the app

Where to find this in Focal.

You can find and adjust all of these settings directly inside the Focal app by navigating to your Nutrition Targets section. Ensure your profile fields for weight, height, age, and gender are completely up to date before making changes. Keeping this data current guarantees your macro and calorie allowances remain perfectly tuned to your body. As your next step, go straight to the app settings to confirm your current activity level is accurate, especially if your daily routine has become more active recently.

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