How this works. Calories burned at rest come from the Mifflin–St Jeor equation, multiplied by your activity level. A pound of body fat is treated as about 3,500 kcal (7,700 kcal per kg). Daily intake never goes below the lowest daily calories you set (1,200 kcal for women or 1,500 kcal for men unless you change it, and never below 800); if the plan would need less, the timeline is stretched instead. Eating less than the standard minimum is best done with a doctor's supervision. Real results vary with water weight, muscle, sleep and how accurately food is tracked. This is an estimate, not medical advice. Talk to a doctor before a large or fast weight change. Macro targets use common sports-nutrition ranges: protein of 1.6–2.2 g per kg, fat of at least 0.6 g per kg, and fibre of 14 g per 1,000 kcal.