Calories.
Macros. Sample day.
Mifflin-St Jeor BMR × your honest activity, adjusted for the goal. Outputs update live. Numbers are a starting point — coaching is how you stick to them.
A day that hits your numbers.
These numbers are educational, not medical. They're a starting point for a healthy adult. If you have a condition, are pregnant, or are recovering from anything, talk to your physician first. If you want a number that fits your week and actually sticks — book intake.
About this calculator.
What formula do you use?+
Mifflin-St Jeor for BMR, multiplied by your activity factor for TDEE, with a ~18% deficit for fat loss or a ~15% surplus for gain. Protein is set at 2.0–2.2 g per kg of bodyweight depending on goal.
Why isn't there a 'lean body mass' input?+
Because most people don't know it honestly. Mifflin handles total bodyweight inputs without that step and is the most accurate for that case. If we work together I'll measure it.
Is this a meal plan?+
No. The sample day is a shape, not a script. Real nutrition coaching adjusts for what you actually like and what your week actually allows.