Target Daily Intake
2,110 kcal
-500 kcal/d (-19% Cut)
True Daily TDEE
2,610 kcal
NEAT +390 | EAT +215
Resting BMR Floor
1,810 kcal
Lean Mass: 68.4 kg
Daily Macro Split
180P / 195C / 66F
34g Fiber • 3.3 L Water
16-Wk Adaptive Goal
78.4 kg
-6.6 kg Adaptive Loss
I. Biometrics & 4-Formula BMR Matrix
CLINICAL BASELINEII. Dual-Axis NEAT + EAT Activity Engine
NO MULTIPLIER GUESSWORK
1. Daily Step Count (NEAT)
8,500 steps (+315 kcal)
III. Deficit Velocity & 16-Week Adaptive Curve
Compares Naive Linear Loss (dashed) vs. Real-World Adaptive Thermogenesis (Gold)
Caloric Deficit / Surplus % vs. TDEE
-19% (-500 kcal/d)
-30% (Mini-Cut)
-20% (Athletic Cut)
0% (Maint)
+10% (Lean Bulk)
IV. High-Volume Macro & Sample Meal Architect
Protein Floor (g/kg BW)
2.1 g/kg
Dietary Fat Floor (g/kg BW)
0.8 g/kg