Where do these numbers come from?

Calories use the Mifflin-St Jeor BMR formula multiplied by your activity factor, then adjusted ±15-20% for your goal.

No. It's a starting point. The sample day is one valid example. Real nutrition planning is a conversation, not a printout.

✦ Appendix A ✦

The macro calculator.

↳ a starting point, not a finishing line

Mifflin-St Jeor BMR · multiplied by activity · adjusted for goal · numbers update as you change them.

Your numbers

Sex

Age — 32

Height (ft)

Height (in)

Weight (lb)

Activity level

Goal

Daily intake

2,748kcal / day

Protein

147 g

Carbs

355 g

Fat

82 g

Fiber

27 g

Water

108 oz

From

Mifflin-St Jeor

A sample day

Breakfast

3 whole eggs + 2 whites, oats with berries, black coffee

742 kcal · 40P · 96C · 22F

Lunch

Grilled chicken, jasmine rice, mixed greens, olive oil

879 kcal · 47P · 114C · 26F

Snack

Greek yogurt with honey + a handful of almonds

357 kcal · 19P · 46C · 11F

Dinner

Sirloin or salmon, sweet potato, roasted broccoli

769 kcal · 41P · 99C · 23F

↳ this is one valid day, not a meal plan. real planning is a conversation.

Want a plan built for your kitchen?