1Your burn (TDEE): basal metabolism + daily movement + training. It is the number of calories at which your weight stays where it is.
2Your target: below the burn to lose, above it to gain. 0.5 kg a week ≈ a 550 kcal daily deficit — and we never go below your basal metabolism.
3Macros as food: protein holds muscle, fat runs hormones, carbohydrate fuels training. The diary shows how much of each you already have today — and what is left.