Macros, calories,
and a sample day.
Mifflin-St Jeor BMR × activity, adjusted for your goal. Updates live. Hit your protein floor first; the rest balances over the week.
Daily target
2,724cal
163g
Protein
334g
Carbs
82g
Fat
38g
Fiber
Water floor: 108 oz/day. Non-negotiable.
Sample day
Breakfast
763 cal · 41g P
4 eggs + oats + berries + black coffee
Lunch
926 cal · 49g P
Grilled chicken bowl, rice, greens, olive oil
Snack
327 cal · 24g P
Greek yogurt + whey scoop + apple
Dinner
708 cal · 49g P
Sirloin or salmon + potato + roasted veg
Numbers are a starting point.
Hit them within ±150 calories for 14 days, weigh in the same time of morning, and adjust from the trend — not the daily noise. Want me to do the adjusting for you?