The exact method used inside HALLMARK coaching - Mifflin-St Jeor for your metabolism, scaled for training, adjusted for your steps, set to your goal, with protein, fats and carbs built in the right order.
Copying someone else's numbers. Slashing calories to the floor and stalling in week three. Ignoring steps, then blaming metabolism. Treating the first estimate as gospel instead of a starting hypothesis.
We calculate properly, then treat the number as a hypothesis - tested against your weekly data and adjusted from how your body actually responds. Calories first, protein secured, fats floored, carbs fuel the training. The maths starts the process; the tracking finishes it.
Treat this as an evidence-based starting point, not a prescription. No formula can see the things that genuinely shift your real requirements - sleep quality, stress, hormones (thyroid, cortisol, the menstrual cycle), medication, recovery, how much you move outside training, how accurately you track, and the way your metabolism adapts as your body changes. Two people with identical stats can respond very differently. That gap between the estimate and your reality is exactly what coaching closes - your day-to-day data, reviewed weekly by a human, with targets adjusted from how your body is actually responding rather than what a formula predicted. That’s the HALLMARK standard →