Setting calories and macros

Hit a calorie target and a macro split without logging every meal. Swoledex suggests the numbers from your body and your goal. You eat towards them. There is no food diary and no barcode scanner.

The suggestion is an estimate, not a meal plan and not medical advice. If you already saved a target, it stays until you recalculate.

What you enter

Sex, age, height, and weight. An activity level, from sedentary to very high. And a goal: fat loss, muscle gain, or body transformation.

Use kilograms or pounds, whichever you train in. Swoledex converts pounds before it runs the estimate. If a number is missing, it waits instead of guessing a new plan.

Body fat is optional. Leave it blank if you don’t know it. A figure you do enter is used only when it is a plausible body-fat percent.

Where the calories come from

The estimate starts with Mifflin–St Jeor, a common equation for resting burn:

male:   BMR = 10 × kg + 6.25 × cm − 5 × age + 5
female: BMR = 10 × kg + 6.25 × cm − 5 × age − 161

That resting number is multiplied by how active you are. The result is an estimate of maintenance, often called TDEE.

Activity	Multiplier
Sedentary	1.2
Light	1.375
Moderate	1.55
High	1.725
Very high	1.9

The goal

Fat loss starts a bit under maintenance. Muscle gain starts a bit over. Body transformation stays near maintenance. With body fat filled in, the size of that step depends on how lean you already are, so a very lean cut is smaller and a higher body-fat cut is deeper.

Fat loss also respects a floor, so the suggestion does not drop to a crash diet. If the screen mentions a calorie floor, that floor is what you are seeing.

Protein, fat, and carbs

Protein is set from your body weight and your goal. Fat loss asks for more protein per kilo than muscle gain. Fat is a share of the calories, with a minimum so it does not disappear. Carbs take the calories that are left.

If you enter body fat, protein and the fat minimum are based on lean mass instead of total weight.

You can switch to custom and type your own split. The three shares need to add up to a whole day. Grams follow from the calorie target. Intermittent fasting, if you turn it on, only splits the day into meals. It does not change the calorie total.

A worked example

Male, 30 years, 180 cm, 80 kg, no body fat entered, moderate activity, muscle gain.

Resting burn	1780 kcal
Activity	moderate (× 1.55)
Maintenance	about 2760 kcal
Target	3030 kcal
Protein	144 g
Fat	101 g
Carbs	386 g

Those are the numbers for that example, not a target picked for you. The review screen can also show the surplus against maintenance and a rough weekly rate. That rate is the estimate, not a weigh-in.