YOUR CALORIES EXPLAINED
BMR (Basal Metabolic Rate): This is the number of calories your body burns if you did nothing all day. Think of BMR as your 'Couch Potato Calories'. If you sat on your butt all day and watched Netflix, you'd still burn calories. This is your BMR.
TDEE (Total Daily Energy Expenditure): Take your BMR and factor in how active you are during the day, including all your training and this is how many calories you burn on average each day. These are your maintenance calories. Eat this amount and you'll neither lose nor gain weight.
Calorie Deficit / Surplus %: To lose weight/body fat you need to be in a calorie deficit, ie eating less than your TDEE. So use the negative percentages to do this. If your goal is to build muscle, a small surplus is optimal (though not always necessary). Therefore, select positive percentages to create an energy surplus.
Target Calories: Using all the information you've entered, this is the amount of calories you need to consume to achieve your goal.
YOUR MACROS EXPLAINED
PROTEIN: Protein is mostly known for you to build muscle. But it does have many other uses, It minimises hunger by keeping you feeling fuller for longer, It helps keep your skin elasticity nice and strong (That's right less wrinkles) It also helps with your hormonal balance meaning your body does things better like having a quality nights sleep.
FAT: Fat doesn’t make you fat. In fact, it’s essential for health, Fat can be considered the oil to an engine, it makes sure everything works nice and smooth on the inside, your lungs, your heart, your brain.
There are good fats & bad fats, Bad fats are known as Saturated fats & Trans fats, the reason these are known as 'bad' fats is because the human body takes a really really really really long time to break these down, If you're constantly overeating bad fats your body won't be able to break it down quick enough, When this happens your body will put these fat cells into storage. This is the squishy stuff!
(In simple terms)
CARBS: Carbs are the body's preferred energy source, Carbohydrates provide fuel for the central nervous system and energy for working muscles.
They also prevent protein from being used as an energy source and enable fat metabolism.