Free tool
Your daily numbers, in about thirty seconds.
Mifflin-St Jeor maths, an honest activity multiplier, and a sample day that adds up to the targets. No email, no signup, nothing stored — the calculation runs entirely in your browser.
Your details
Years, 13–100.
Pounds, 50–700.
Inches — 5'10" is 70. Range 48–90.
Sex
Used only for the BMR equation.
Goal
Results
Fill in your numbers above to see your daily targets.
Age, weight and height are all it takes. Nothing leaves your browser.
Numbers are the easy half. The plan around them is the part people need.
A simple, repeatable plan that finally works for a real adult life.
Questions
How to use these numbers properly
- Are these numbers a diet plan?
- No. They're a starting estimate from the Mifflin-St Jeor equation and a sensible macro split. Real coaching adjusts them against a fortnight of trend data — weight, waist, training performance, sleep and energy.
- Why is protein so high?
- Because protein protects muscle while you're losing fat and builds it while you're gaining. It's also the most filling macronutrient, which makes a calorie target far easier to hold during a busy week.
- What if my calories look low or high?
- Estimates are estimates. Track for two weeks, watch the trend rather than any single day, and adjust by roughly 150 to 250 calories. If performance in the gym drops, eat more — aesthetic goals never get to bully recovery.
This tool is general information, not medical or dietary advice. If you have a medical condition or take medication that affects appetite, weight or blood sugar, talk to your physician first.