A range,
not a rule.
Estimate a useful starting range for energy and protein. We show the assumptions because bodies and routines are not precise equations.
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Why the answer is a range.
The estimate starts with the Mifflin–St Jeor resting-energy equation, then applies a range of activity factors. The result cannot see your muscle mass, daily movement, metabolism, food absorption, or tracking error.
Your real maintenance intake is best inferred from a consistent intake and multi-week weight trend. A calculator is a starting hypothesis, not a verdict.
Why did my calories change with activity?
Resting energy is only part of daily expenditure. Walking, work, household movement, and training can create a large and variable difference.
Do I need to hit protein exactly?
No. A reasonably consistent weekly pattern matters more than landing on an exact number every day.
Why are there only two sex options?
The selected resting-energy equation uses a sex-specific constant and does not offer a validated non-binary coefficient. Choose the input that best reflects the physiology used in your clinical records, or ask a clinician for a more individual estimate.