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Calories & macros, the honest way.
Mifflin-St Jeor BMR × activity, with a sensible goal adjustment. Not a prescription. A starting point. Adjust on real recovery data.
Daily target
2763cal/day
Mifflin-St Jeor BMR × 1.550 (maintain)
Protein
171g
Carbs
347g
Fat
77g
Fiber
39g
Water
90oz
Sample day · 2763 cal
A day that hits the numbers.
Breakfast
691
3 eggs, oats with berries, ginger tea
Lunch
967
Grilled chicken, sweet potato, mixed greens, olive oil
Snack
414
Greek yogurt, walnuts, apple, reishi tea
Dinner
691
Lean steak, white rice, sautéed greens with garlic
Disclaimer: Calculators give you starting points, not prescriptions. Adjust based on two weeks of real-world data — weight trend, training output, sleep, mood, recovery. Want help calibrating? That's literally what I do.