Nutrition
Your daily targets, calculated the way I’d set them.
Mifflin-St Jeor, an honest activity multiplier, and a calorie shift of 15 to 20 percent — never a 40 percent slash. Nothing you type leaves your browser.
Your numbers
yrs
Range 13–100 yrs.
lb
Range 50–700 lb.
in
Range 48–90 in.
Biological sex
Used by the Mifflin-St Jeor equation.
Training load
Goal
Fill in your numbers above to see your daily targets.
Which formula is this?
Mifflin-St Jeor for BMR, an activity multiplier, then 15–20% adjustment for your goal.
How accurate is it?
It's a population estimate. Track weekly average bodyweight for two weeks and adjust from what actually happens.
Why so much protein?
Roughly 0.9 g per pound of bodyweight protects muscle in a deficit and supports recovery in a build.
Numbers are the easy part
Hitting them inside a real week is the job. That’s what the coaching is for.