Your honest starting numbers.
Mifflin–St Jeor, adjusted for how you actually train and what you are actually after. A starting line to test for two weeks — not a prescription, and definitely not a diet.
Fill in your numbers above to see your daily targets.
Nothing is stored, nothing is sent anywhere. The maths runs in your browser.
Before you take these numbers as gospel.
How accurate is this?
It uses Mifflin–St Jeor, the most reliable general-population estimate available. Individual variation is real, which is why it is a starting line you test rather than a rule you obey.
Why is protein high?
It protects muscle while you lose fat, supports recovery from strength work, and keeps you fuller than the same calories from anything else. That last part is what makes a plan survivable.
Do I have to track forever?
No. Two to four weeks to calibrate what portions actually look like, then we move to habit-based eating with occasional check-ins.
General information only, not medical advice. Speak with your physician before changing your diet or starting a training program.