Learn how your daily calorie and macronutrient targets help guide your nutrition and keep you on track toward your goals.
How we calculate your calories and macros
When you set up your profile in Studio Era, we calculate your daily calorie and macros, this includes your protein, fat, and carb targets. These numbers are 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 while keeping you satisfied, so you can reach your goals without extreme restrictions.
Why our approach is different
You might be surprised by the number of calories you are allocated, this is intentional.
Unlike extreme deficit programs that often lead to cycles of starving and bingeing, Studio Era uses a moderate deficit to help you feel full, satisfied, and energized every day. This approach allows you to:
Burn fat effectively without experiencing energy crashes
Avoid plateaus and metabolic slowdowns
Build sustainable habits that last a lifetime
Consistency is key to long-term success, and we are here to support you every step of the way.
Why macros matter
At Studio Era, we do not just focus on calories. We pay attention to macro (protein, fats, and carbs) to create a balanced and sustainable plan. Here's what each macro does:
Protein - Helps build and maintain muscle, keeps you full, and supports fat loss
Fat - Supports hormone health, brain function, and overall well-being
Carbohydrates - Provide energy to move, train, and feel good throughout the day
You do not need to track every gram perfectly. The goal is to understand the role of each macro and focus on consistency over perfection.
Activity level and accurate targets
Your activity level is an important factor in determining your calorie and macro targets because it indicates how much energy you burn each day.
Make sure your activity level reflects how often you train:
If you are following a three-day program, select the “3-day” activity level
If you are training five days a week, switch to the “5-day” activity level
If you are taking a break, adjust your activity level accordingly
Keeping your activity level up to date helps ensure your results stay on track.
When your targets update
Your calorie and macro targets will automatically update when you:
Log a check-in, such as a change in your weight
Update your fitness goal
Adjust your activity level
There is no need for spreadsheets or calculators. Studio Era does the work for you so you can focus on showing up and staying consistent.
The role of check-ins
Check-ins help the app know when to update your calorie and macro targets. They are quick to complete and work behind the scenes to keep your plan aligned with your progress.
When you log a check-in:
Your weight and progress data help adjust your targets if needed
All calculations are done automatically, so no math is required
Your plan stays in sync with your real-life results
If you want to learn how to perform a check-in, you can follow this guide.
Meal plan or custom logging
You can reach your calorie and macro targets in one of two ways:
Follow a preset meal plan that allows easy recipe swaps
Log your own meals using our recipe library and food tracker
Whichever path you choose, your Food Diary will show you how you are tracking against your daily goals.
Deficit and maintenance phases
We recommend staying in a calorie deficit for up to 12 weeks, followed by a 4 to 8 week maintenance phase. This allows your body to reset and recharge.
To change your goal:
Select Lose Body Fat to enter a deficit
Switch to Maintenance when you are ready for a break
Taking this strategic pause helps to:
Prevent metabolic slowdown
Reduce fatigue and hunger
Lock in the results you have worked for
If you're unsure when to switch or how the process works, you can follow this guide.
Tips for staying on track
Here are some practical tips to help you stay consistent with your nutrition:
Pre-log meals: Use the meal plans or recipe library to plan ahead
Stock up: Keep your kitchen stocked with your go-to ingredients
Meal prep: Prepare meals in advance to save time and stay consistent during busy weeks
Repeat meals: Eat the same breakfast, lunch, or dinner for a few days to simplify tracking
Simple swaps: Adjust portions or choose lean proteins and lower-calorie sides as needed
Tip: Small, consistent habits add up to big results.