Free Tool #01
Your numbers, in ten seconds.
A Mifflin–St Jeor estimate of your daily calorie target and macro split, tuned to your goal. This is a starting line, not a prescription.
Biological sex
Activity
Goal
Daily calories
1,801
BMR 1,452 · Maintenance 2,251 kcal
Protein
140g
Carbs
184g
Fat
56g
Ready to make this a real plan?
A calibrated lose fat program takes these numbers, adds weekly adjustments, and holds you to it.
FAQ
Questions about this tool.
The Mifflin–St Jeor equation is one of the most-validated estimates for daily calories. It's a starting point, not a final prescription — real-world trends decide the next adjustment.