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The same math NutraCompass runs when you join: your daily energy target and a macro split that fits your goal. Nothing gated, nothing emailed. Bookmark it.
Hitting these numbers is the hard part. NutraCompass logs a meal from one photo and moves these targets with your real week, so a heavy Saturday never resets you.
Track them free on iPhoneWe use the Mifflin-St Jeor equation for your resting burn, multiply by your activity level for your daily total, then shift it for your goal: minus 500 for steady weight loss, plus 300 for lean muscle. Protein is set at 0.8g per pound, fat at 25 percent of calories, carbs fill the rest. It is a starting point, not a prescription; the app tightens it week by week from what you actually log.