Goal Setting

mojo automatically calculates your daily nutrition goals based on your body data and activity level.

Daily Nutrition Goals

mojo automatically calculates your daily calorie and macronutrient targets:

How It’s Calculated

mojo’s recommended calorie intake is derived step by step from your body data, activity level, and weight loss goal. Here’s the full logic:

Step 1: Calculate Basal Metabolic Rate (BMR)

mojo uses the Mifflin-St Jeor equation — widely recognized as the most accurate BMR formula:

Male: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Female: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161

BMR represents the minimum calories your body needs at complete rest to maintain basic functions like breathing, heartbeat, and body temperature.

Step 2: Calculate Total Daily Energy Expenditure (TDEE)

TDEE is the total calories you burn in a day, including daily activity and exercise.

mojo prioritizes actual activity data from HealthKit / Health Connect when available. Without a wearable or sync, it estimates using BMR × activity multiplier:

Activity Level	Multiplier	Description
Sedentary	×1.2	Desk job, little to no exercise
Low	×1.375	Light activity, occasional walking
Normal	×1.55	Moderate activity, exercise 3–5 days/week
High	×1.725	Heavy activity, physical labor
Extreme	×1.9	Professional athlete level

You can adjust your activity level in Settings.

Step 3: Calculate Calorie Deficit

Based on the weekly weight loss rate you set in Goals (default: 0.5 kg/week):


Daily deficit = Weekly target (kg) × 7,700 cal ÷ 7 days

For example, 0.5 kg/week → daily deficit = 0.5 × 7700 ÷ 7 = 550 cal.

ℹ️ In Graduation Mode, the calorie deficit is set to zero — your target becomes TDEE with no deficit applied, since you are maintaining rather than losing weight.

Step 4: Determine Recommended Intake


Recommended calories = TDEE − Daily deficit

With one safety floor: recommended calories will never drop below BMR + 100 cal, to prevent dangerously low intake.

Example

A 30-year-old female, 163 cm tall, 70 kg, low activity, targeting 0.5 kg/week weight loss:

BMR = 10 × 70 + 6.25 × 163 − 5 × 30 − 161 = 1,408 cal
TDEE = 1,408 × 1.375 = 1,936 cal
Daily deficit = 0.5 × 7700 ÷ 7 = 550 cal
Recommended = 1,936 − 550 = 1,386 cal (below the floor of BMR + 100 = 1,508, so the actual recommendation = 1,508 cal)

This safety mechanism ensures you never eat too little, even if your weight loss target is aggressive.

Training Days vs. Regular Days:

mojo automatically adjusts nutrition goals based on your exercise records for the day:

Nutrient	Training Day / High Activity Day	Regular Day
Protein	Body weight × 2.0 g/kg	1.2–1.8 g/kg depending on activity level
Carbs	45% of total calories (min 80g)	50% of total calories (min 100g)
Fat	Remaining calories (min 0.6 g/kg)	30% of total calories (min 0.5 g/kg)

A training day is determined when: strength training is logged that day, or activity calories are ≥ 250 calories.

If Apple Health / Health Connect is connected, mojo will use your actual activity data for calculations rather than estimates.

Other Goals

Hydration goal — Set your daily water intake target (mL / oz), adjustable via a stepper in Settings
Sleep goal — Default 7 hours, customizable
Step goal — Default 5,000 steps, customizable