Formula used: Mifflin-St Jeor Equation for BMR, then adjusted for activity and goal.

Step-by-step: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + s (s = +5 for male, -161 for female). TDEE = BMR × activity factor. Goal adjustment: lose = TDEE - 500, maintain = TDEE, gain = TDEE + 500. Protein = 1.6-2.2 g per kg (moderate: 1.8), Carbs = 20-50 g (fixed 25g), remaining calories from fat (9 cal/g).