Free Tool
Calorie + macro calculator.
A free, instant starting point for your daily targets. Built on the same Mifflin-St Jeor formulas I use with paying clients.
Daily Target
2513
calories · Lean Out (sustainable)
180g
Protein
280g
Carbs
75g
Fat
BMR: 1783 kcal · TDEE: 2763 kcal
These are starting estimates, not gospel. Real coaching adjusts every two weeks based on what your body actually does.
Why Mifflin-St Jeor?
It’s the most accurate equation for the general population. It’s what registered dietitians use as their baseline.
Why protein per pound?
Protein is the variable that protects muscle in a deficit and builds it in a surplus. Anchoring it first means we can move calories without losing gains.
Why no meal plan?
Food prison doesn’t last. Hitting your targets with foods you actually like is what makes nutrition stick.