Enter your stats and get a daily calorie target plus your protein, carb, and fat split, instantly. It's a solid, generic baseline from a proven formula. Your real numbers depend on a lot more, which is exactly where coaching comes in.
We calculate your BMR (the energy your body burns at rest) using the Mifflin–St Jeor equation, the most accurate standard for everyday use.
Your BMR is multiplied by an activity factor to find maintenance, then adjusted for your goal: a 20% deficit to lose fat or a 10% surplus to build.
Protein is set to roughly 1g per pound of bodyweight to protect muscle, fat fills 25% of calories, and carbs take the rest to fuel training.
These figures are a generic, formula-based starting point, not medical advice, and not a plan built for you. Your real numbers depend on your history, hormones, training, stress, and how your body actually responds. That's the holistic picture I work through with you in coaching.