WHOOP calories to macros: set your daily target

WHOOP's daily calories estimate your whole day's burn, resting included. Average 3–7 finished days as maintenance, adjust for your goal, then set macros.

Start with the information you have

Suitable completed WHOOP days can inform the maintenance estimate. With fewer than three suitable days, Plait labels its profile or general starting estimate. Your selected goal applies the adjustment; today’s partial cycle is excluded.

Put the plan to use

Protein and carbohydrate contribute 4 kcal per gram and fat contributes 9. New meal totals are derived from weighed reference ingredients, and the day is checked against its target. A meal replacement must retain the saved restrictions and fit its meal target.