What your body
actually runs on.
Pure-JS calculator. Mifflin-St Jeor for BMR, activity factor for TDEE, adjusted for goal. Use it as a starting estimate — real coaching means rewriting your numbers as your body responds.
Units
Sex
Goal
Your Daily Number
2,720calories per day · maintenance
Protein
147g
Carbs
349g
Fat
82g
Fiber
38g
Estimated water target: ~2.9 L · BMR baseline: 1758 kcal
Sample day · hits your numbers
Breakfast
3 whole eggs · oats · berries · black coffee
680 kcal
Lunch
Grilled chicken · rice · roasted veg · olive oil
816 kcal
Snack
Greek yogurt · almonds · apple
408 kcal
Dinner
Sirloin or salmon · sweet potato · greens
816 kcal
Targets · 147g protein · 349g carbs · 82g fat
These are estimates, not a prescription. Personalized coaching adjusts your numbers each week based on how your body actually responds — energy, training, sleep, and recovery.