Why adherence matters more than perfection
Consistent moderate adherence over weeks outperforms perfect adherence for a few days followed by abandonment. Research on dietary behaviour suggests that people who track flexibly—allowing small daily variance—sustain their dietary patterns longer than those who aim for precision and feel derailed by any deviation.
The most important macro to hit is protein, which drives muscle retention and satiety. Small daily swings in carbohydrates and fat are nutritionally inconsequential over a week. This calculator reflects that by giving you a per-macro score alongside the overall average.