How We Calculate Your Calories and Macros
When you set up your profile in Studio Era, we calculate your daily calories and macros — that’s your protein, fat, and carb targets — based on:
Your age
Height
Weight
Activity level
Fitness goal (like fat loss, maintenance, or weight gain)
These numbers are designed to fuel your results — without starving you or making you miserable.
Why Our Approach is Different
You might be surprised by the amount of calories you’re allocated — this is intentional!
Unlike extreme deficit programs that lead to a cycle of starving and bingeing, we use a moderate deficit to keep you feeling full, satisfied, and energized every day.
This approach helps you:
Burn fat effectively without energy crashes
Avoid plateaus and metabolic slowdowns
Build sustainable habits that last a lifetime
Consistency is the key to long-term success — and we’re here to support you every step of the way.
Why Macros Matter
We don’t just look at calories — we focus on macros (protein, fats, and carbs) for a balanced, sustainable plan. Here’s what each one does:
Protein → Helps build and maintain muscle, keeps you full, and supports fat loss
Fat → Supports hormone health, brain function, and overall well-being
Carbs → Give you energy to move, train, and feel good day to day
You don’t need to obsess over every gram — just understand what role each one plays and focus on consistency over perfection.
Activity Level = Accurate Targets
Your activity level plays a big role in your calorie and macro targets — it tells the system how much energy you burn day to day.
Make sure it reflects how often you’re training:
Doing a 3-day program? → Choose the “3-day” activity level
Training 5 days a week? → Switch to the “5-day” level
Taking a break? → Adjust accordingly
Keeping this updated helps keep your results on track.
When Your Targets Update
Your calories and macros will automatically update when you:
Log a check-in (e.g. your weight changes)
Update your fitness goal
Adjust your activity level
No spreadsheets, no calculators — we do the work for you so you can just show up and stay consistent.
The Role of Check-Ins
Check-ins are how the app knows whether to update your calorie and macro targets — they’re quick, and they work behind the scenes to keep your plan working for you.
When you log a check-in:
Your weight and progress data helps adjust your targets (if needed)
You don’t need to do any math — it’s all automatic
It keeps your plan aligned with your real-life results
👉 Wondering how to perform a check-in? Here's your guide →
Meal Plan or Custom Logging — You Choose
You can hit your targets using:
A preset meal plan (with easy recipe swaps)
Or by logging your own meals with our recipe library and food tracker
Whichever path you choose, your Food Diary will show you how you’re tracking against your daily goals.
Deficit and Maintenance Phases
We recommend staying in a deficit for up to 12 weeks, then taking a 4–8 week maintenance phase to let your body reset and recharge.
To change your goal:
Select “Lose Body Fat” to enter a deficit
Switch to “Maintenance” when you’re ready for a break
This strategic pause helps:
Prevent metabolic slowdown
Reduce fatigue and hunger
Lock in the results you’ve worked for
👉 Not sure when to switch or how it works? Here's your guide →
Tips for Staying on Track
Pre-log meals: Use the meal plans or recipe library to plan ahead
Stock up: Keep your kitchen filled with go-to ingredients
Meal prep: Save time and stay consistent during busy weeks
Repeat meals: Use the same breakfast/lunch/dinner for a few days to simplify
Simple swaps: Use lean proteins, lower-cal sides, or smaller portions to adjust
💡 Small, consistent habits add up to big results.
Need Help?
Have more questions or need support? Reach out to us—we’re always here to help you succeed!