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Resting — Mifflin-St Jeor from sex, height, age, and weight, ×1.1 to match Apple Health's Resting Energy definition (its Active number excludes sub-threshold burn); weight×10 without a full profile. The weigh-in trend cross-checks it: a persistent gap between predicted and actual change suggests a corrected value (3,500 cal ≈ 1 lb).

Active — the daily-living baseline is ≈2× your weight (the ~20%-of-resting implied by the sedentary 1.2× multiplier), or your pinned Active cal/day. ⚡ entries add on top as workouts, or count as full-day totals if that's on in Settings; a typical day = baseline + your average logged burn.

Goal weight — underweight (below BMI 20) gets a build goal: lean mass at FFMI 19 (men) / 15.5 (women) — FFMI is lean mass vs height, the muscularity yardstick; natural ceilings ≈25/21 — at an arrival body fat of current +5 points, capped by your goal BF%, kept inside the BMI 20–24 band. Body fat more than 2 points over the goal BF% (auto 20% men / 25% women, +2 from age 60) cuts to the weight that keeps your lean mass; within 2 points, or lean-and-heavy, holds maintenance — muscle is never treated as excess. Without composition data: the BMI 24/23 band or a rolling 10% milestone.

Rate & budget — auto 0.75%/week cutting, 0.35%/week (a surplus) bulking, 0 maintaining; weekly calories = weight × % × 3,500; each day's budget = resting + active − weekly÷7, pace-adjusted over the rolling week but held between 80% and 120% of a typical day — catch-up never demands a binge or a starvation day; what doesn't fit rolls forward until it's worked off.

Macros — protein holds at 0.8 g/lb (it tracks lean mass, not intake); fat ≈28% and carbs the remainder of the day's calorie target, on a basis clamped to ±20% of typical so extreme days keep realistic numbers.

Every derived number above can be overridden by typing the field it feeds.