Stop guessing. Find out exactly how many calories you need — whether you're cutting fat or building muscle — and get a sample meal plan to go with it.
Get My Numbers →Mifflin-St Jeor formula. The same one dietitians use. Fill in your details, pick your goal, get your number.
Here are your numbers:
| Protein | — |
| Fat (minimum) | — |
| Carbohydrates | — |
Pick your goal, your calorie range, and your diet style. I'll build you a full day of meals around it.
Sample day — adjust portions to hit your targets
The calculator gives you the numbers. I build the plan around your life, your schedule, and your goals — and I give a sh*t about whether it actually works for you.
Zero obligation. Zero bull. Just a conversation.