CarbiGo calculates your personalized calorie and macro targets using your profile information (age, sex, weight, height, activity level) and your goal (lose, maintain, or gain weight). Here's how it works.
How we calculate your calorie target
Your TDEE (Total Daily Energy Expenditure) — the calories your body burns at your current activity level.
Your goal deficit or surplus — if you want to lose weight, we subtract a deficit. If you want to gain, we add a surplus. Maintenance = no change.
Your goal pace — you can choose a slow, moderate, or fast pace. Slower = harder to stick to but less muscle loss. Faster = more aggressive but harder to maintain.
Example: If your TDEE is 2,000 calories and you want to lose weight at a moderate pace, your target might be 1,700 calories (300-calorie deficit).
How we calculate your macros
Your diet plan — determines your macro split (e.g., keto = 70% fat, 25% protein, 5% carbs).
Your calorie target — we apply the percentage split to your total calories.
Protein adjustment — we ensure you get at least 0.7-1g of protein per pound of body weight, even if your plan's percentage would be lower.
Example: At 2,000 calories on a Low-Carb plan (40% protein, 40% fat, 20% carbs):
Protein: 800 calories = 200g
Fat: 800 calories = 89g
Carbs: 400 calories = 100g
Why your numbers might differ from other apps
We prioritize protein to preserve muscle during weight loss.
We use validated equations (Mifflin-St Jeor for TDEE, industry standard adjustments for goal pace).
We account for individual differences like age and sex.
Good to know
Your targets are a starting point — adjust them based on how you feel and your progress after 2-4 weeks.
If you plateau, we can recalculate based on your current weight.
You can always customize your macros if you don't like the defaults.